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Have you ever noticed a ridge or coning of your belly when you sit up?

Lost all the “baby weight” but still feel like you have a pooch?

Does your core just not feel strong and stable?

While some women are quick to lose the pooch by a couple weeks to months postpartum, most struggle with it. The problem, though, is that the postpartum pooch isn’t a post-pregnancy scar, it’s actually a medical condition known as Diastasis Recti, and, if left untreated, it can have a lot of negative consequences on your overall health.

WHAT ARE DIASTASIS RECTI A.K.A. MOMMY POUCH?

Diastasis Recti is a repercussion of your pregnancy as the muscles in your abdomen separates & stretches in your body along with the pregnancy hormone called relaxin, which does the job of softening your body’s connective tissue to accommodate your growing baby. How To Get Rid of Mommy Pouch

HOW TO KNOW IF YOU HAVE DIASTASIS RECTI?

While it’s common for the 2 muscles that run down the middle of your stomach to separate during pregnancy, the amount of separation can vary. This gap naturally opens up during pregnancy in order to accommodate your growing baby, and for some women, it closes up by the time the baby is 8 weeks old. Best Guide tips in our Pregnancy App 

After you’ve had your baby, you can check the size of the separation with this simple technique:

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

Raise your shoulders off the floor slightly and look down at your tummy.

Using the tips of your fingers, feel between the edges of the muscles, above and below your belly button. See how many fingers you can fit into the gap between your muscles.

By doing this regularly you can check the gap to see if it’s gradually getting smaller.

ARE YOU AT RISK OF GETTING DIASTASIS RECTI?

If you are looking to prevent diastasis, it is good to know what increases your risk to the condition.

Reasons that increase your likelihood of abs separation during/after pregnancy

Having a damaged Core before your pregnancy: If you do incorrect Abs workout, if you have allergies such as coughing and sneezing or suffering from chronic constipation.

Genetic: if you have family members with the condition, you already know that you’re likely to get it, so you can really tackle prevention and reduce the severity of the gap.

HOW TO RECOVER FASTER FROM THE DIASTASIS DURING PREGNANCY AND PREVENT IT FROM STAYING AFTER YOUR DELIVERY?

Follow the below exercises before, during and after your pregnancy to get rid of the mommy pouch.

1. STRENGTHEN YOUR ABS

Before pregnancy

Having poor abs tone increases your chances of having the pouch. Hence doing crossover crunches and bicycle crunches is highly recommended because once you do have Diastasis Recti you should probably refrain from ever doing them again.

During pregnancy 

Once you are pregnant, you should AVOID any exercises that put excess tension on the abdominal muscles, especially after the 20-week mark when the gap begins developing. Tension causes your muscles to contract and get smaller, and the force of the tension also pushes out the underlying tissue at the gap, resulting in the pooch or making it worse. It isn’t limited to exercises like crunches, sit-ups, front planks, push-ups, press-ups, and double leg raise. 

BELLY BREATHING

The belly breathing exercise helps to strengthen your core and protect against diastasis recti. This is how it works:

1. Pick your position. You could either sit with your legs crossed, on a stability ball, standing up or against a wall.

2. Relax your pelvic floor (you ‘tense’ your pelvic floor when you tuck in your butt) while keeping your shoulders back and still.

3. Slowly inhale, expanding your ribs.

4. While you exhale through your mouth, draw in your abdomen towards your spine and lift up/contract your pelvic floor.

5. Hold this position as long as you can and repeat as often as you want.

HERE ARE A FEW AB STRENGTHENING EXERCISES YOU COULD TRY DURING YOUR PREGNANCY

Side Plank

Dumbbell Side Bends

Standing Side Crunches

Cat Cows

Standing Rotational Exercises

Head Lifts

Pregnancy is a time for funny changes in our bodies – and sometimes not so funny.

For instance, some of us get thicker longer hair, glowing skin, and stronger nails while some of us get dark necks and swollen faces. Some of us even get stretch marks early on. Our Indian traditional skincare has been tried and tested by our foremothers, and with a little patience & self-love, we can reap the head-turning

benefits of these simple Pregnancy Skincare Routines.

OIL MASSAGE

Okay, so this is something that is beneficial even if you are not pregnant or even if you are a man. Other than the general benefits like blood circulation and moisturizing the skin; when pregnant it helps your tight muscles relax, increase body flexibility and skin elasticity. Moreover, this gives you time to take care of your body and observe the changes. This improves sleep, reduces body swelling, and decreases muscle & joint pains.

BODY – NALPAMARADI THAILAM –

 this age-old remedy for numerous skin-related ailments is great for a mommy-to-be. Where do I start with the benefits? A regular massage with this miracle oil helps avoid stretch marks (a nightmare for every pregnant woman) and itchy skin. This oil is anti-microbial and anti-fungal which helps in fighting acne. It also helps in avoiding or reducing the dark area around the neck and inner thighs with regular use and even removes tan. After delivery, this oil can also be used on sore nipples – just remember to wipe it off before nursing your baby. This oil can also be used on your newborn if the climate is not too cold.

HAIR – COCONUT OIL/OLIVE OIL – 

There are a lot of changes happening to your hair also and it deserves pampering as much as your skin. Taking care of your hair ensures that postpartum hair loss is at a minimum. Use coconut oil if you are in a warm climate and olive oil if you’re living someplace cooler. Weekly 2-3 days can do the trick. You could also get your baby daddy to massage you . It helps you bond with your baby as a family and makes your baby happy.

 EXFOLIATION

Regular exfoliation is great for your body. Instead of using a store-bought processed and mostly artificial scrub, it is better to use an all-natural scrub made at home using basic ingredients like gram flour, turmeric, and curd. You can add coffee grounds to the same mixture for your hands and feet for an added exfoliation. Remember not to overdo it on your tummy, thighs, and back – it could irritate your skin. So please read Skincare During Pregnancy

EXERCISE

Some mommies may be advised minimum physical activity but unless advised so by your doctor, some exercise is always good for you. It helps your body flush out the toxins and keep you active. This opens up your pores and keeps your skin happy. If you want to know more about mommy safe exercise, check out our library/mommy’s paradise

WATER INTAKE

Water intake is crucial for your baby’s health as well as yours. Drinking enough water ensures that the skin on your body and lips do not become dry and chapped. We have a reminder option on our app ( Pregnancy app Download for Android or Pregnancy app Download for  Apple) if you need to keep a record and ensure that you’ve taken enough water for the day.

SUPPLEMENTS

Remember to take all your supplements on time as this is not only beneficial for your little one but also great for your skin and hair. We have a reminder option on our app (Android or Apple) if you need to keep a record and ensure that you’ve taken all your supplements for the day.

FOOD