You’ve had your baby, the newborn stage has flown by, and yet months later you might still catch yourself looking down and thinking, why do I still look pregnant?

Firstly, postpartum bodies come in all shapes and sizes, and there is absolutely no timeline for your body to “bounce back” after growing and birthing a baby.

But if your tummy still appears rounded or pushes forward months after birth — particularly through the middle — there may be something else contributing to it besides normal postpartum body changes.

It could be diastasis recti, also known as abdominal separation.

And it is incredibly common after pregnancy.

What is diastasis recti?

Diastasis recti happens when the two sides of your rectus abdominis — the muscles commonly referred to as your “six-pack” muscles move apart during pregnancy.

Between these muscles is a band of connective tissue called the linea alba.

As your uterus and baby grow, your abdominal wall needs to stretch to make room. The linea alba becomes thinner and longer, allowing the abdominal muscles to move further apart.

Some degree of abdominal separation is a completely normal part of pregnancy. After birth, the muscles and connective tissue gradually begin to recover, but for some women the separation remains wider or the abdominal wall continues to feel weak.

Why can diastasis recti make you still look pregnant?

Your abdominal muscles do much more than give your tummy its shape.

They form part of your core and help support your trunk, pelvis and abdominal contents.

When there is ongoing separation and weakness through the abdominal wall, your tummy may protrude forwards rather than feeling well supported.

This can create that familiar rounded or pregnant-looking tummy, even if you've lost pregnancy weight.

You may especially notice it:

• At the end of the day

• After eating

• When standing for long periods

• When lifting your baby or toddler

• When getting out of bed

• When exercising

• When you're tired and your core isn't supporting you as effectively

This is why simply trying to “lose the baby weight” doesn't necessarily change the appearance of a tummy affected by abdominal separation.

It isn't necessarily about body fat or weight your abdominal wall may need rehabilitation and support.

Other signs of diastasis recti

A tummy that continues to protrude is only one possible sign.

You might also notice:

• A visible gap running down the centre of your abdominal muscles

• A ridge, bulge or “doming” through the centre of your tummy when sitting up

• Your stomach pushing out when lifting something

• Weakness through your core

• Difficulty engaging your abdominal muscles

• A feeling that your tummy has very little support

• Lower back discomfort

• Difficulty returning comfortably to certain types of exercise

Doming or coning through the middle of the abdomen can be particularly noticeable when moving from lying to sitting or during exercises that increase pressure through your abdominal wall.

How do I check for abdominal separation?

You can do a simple check at home.

Lie on your back with your knees bent and feet flat on the floor.

Place your fingertips across the centre of your tummy around your belly button.

Gently lift your head and shoulders slightly from the floor while feeling along the centre of your abdominal muscles.

You may be able to feel a space between the muscles.

Try checking:

Above your belly button
At your belly button
Below your belly button

While people often talk about diastasis in terms of how many “finger widths” the gap is, the width of the gap is only part of the picture.

How well you can create tension through your abdominal wall, your symptoms and how your core functions are also important.

If you're unsure, a women's health or pelvic health physiotherapist can properly assess your abdominal wall and give you personalised advice.

Will diastasis recti heal by itself?

For many women, abdominal separation reduces naturally during the first weeks after giving birth.But here's something important:

Being six months, twelve months or even several years postpartum doesn't mean it's “too late” to work on your core.

Your body doesn't suddenly stop responding to rehabilitation because your baby has had their first birthday. If you think you may have abdominal separation, getting the right advice can make a big difference.

What can help diastasis recti?

Diastasis recovery isn't necessarily about doing hundreds of crunches. It is about gradually rebuilding the way your abdominal muscles manage pressure and work together. A pelvic health physiotherapist may work with you on things such as:

• Breathing and pressure management

• Deep abdominal muscle activation

• Core strength

• Pelvic floor coordination

• Posture

• Lifting techniques

• Gradually progressing exercises

• Returning safely to gym training, running or sport

Exercises should be appropriate for your individual body and stage of recovery.

If an exercise causes significant bulging, doming or discomfort through your abdomen, it can be helpful to have your technique assessed rather than simply pushing through it. Current physiotherapy guidance focuses on progressively strengthening the core while ensuring you can manage the load of each exercise appropriately.

What about postpartum belly wraps?

A postpartum belly wrap can provide a feeling of support and stability while your abdominal wall is recovering particularly during those early weeks when you're feeding, carrying your baby, walking around and getting used to your postpartum body.

However, a belly wrap doesn't physically repair diastasis recti and shouldn't replace rehabilitation or advice from a physiotherapist.

Think of it as an extra layer of support rather than the treatment itself.

If you're recovering from a C-section or have concerns about your abdominal separation, always check with your midwife, GP, physiotherapist or healthcare provider before introducing compression or returning to exercise.

Should I see someone about my abdominal separation?

Consider booking an appointment with a pelvic health physiotherapist if:

• Your abdominal separation is still noticeable months after birth

• Your tummy frequently domes or bulges down the centre

• You feel weak or unsupported through your core

• You have ongoing back, pelvic or abdominal discomfort

• You're unsure how to safely return to exercise

• You're concerned about the appearance or function of your abdominal wall

There is no prize for trying to figure everything out yourself.

Pregnancy asks an enormous amount of your abdominal muscles and pelvic floor. Just like rehabilitating another part of your body after significant change or injury, sometimes having professional guidance is exactly what you need.

And one last thing…

If you still look pregnant months after birth, you haven't done anything wrong.

Your body spent months changing to make room for another human.

Your abdominal muscles stretched. Your connective tissue stretched. Your pelvic floor changed. Then you gave birth vaginally or by C-section and went straight into feeding, carrying, rocking and caring for a newborn.

Recovery takes time.

So instead of focusing solely on getting your “old tummy” back, think about rebuilding a strong, functional core that supports you in everyday mum life.

And if that little postpartum tummy sticks around for a while?

That's okay too.

Your postpartum body deserves support not pressure.

This blog contains general information only and isn't a substitute for individual medical advice. If you're concerned about abdominal separation, pain or your postpartum recovery, speak with your GP, midwife or a qualified pelvic health physiotherapist.