Why your belly might still look pregnant months after birth and how to fix it

You’ve had a baby (maybe recently, maybe a while ago), and something just feels… off.  Your belly still sticks out more than you thought it would, your core feels kind of wobbly, and all those ab exercises don’t seem to do much, especially crunches, which can actually make things worse if you’ve got diastasis recti. You might even catch yourself wondering why your body still looks kinda pregnant.

That could be diastasis recti, or abdominal separation. And no, you’re not imagining it.

At SuperMums Brussels, we hear this all the time, mums feeling confused or fed up with what they see in the mirror after having a baby. So let’s clear it up: what diastasis recti really is, what it does to your belly, and why this isn’t just about looks, it’s about feeling good in your body again.

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So what is diastasis recti?

It happens when the tissue between your left and right ab muscles stretches during pregnancy. That stretch weakens your core and creates a gap right down the middle of your tummy.
Some separation is totally normal, your body made room for a whole baby, after all. But for lots of women, that gap doesn’t close back up on its own.

How can you tell if you have it?

Every body is different, but here’s what we often hear from mums:

• A little bulge or “doming” in the middle of your belly, especially when sitting up or moving in certain ways
  • A soft tummy that just won’t flatten, no matter what you try
  • Your core feels weak or like it’s not working properly
  • Back pain or posture that feels off
  • That “still pregnant” look, even months or years after giving birth

If you’re nodding along to any of this, we promise, you’re not the only one. And none of this means you’ve done anything wrong.

It’s not just about the way it looks

Sure, we all want to feel good when we look in the mirror. But this goes deeper. Diastasis recti can mess with your breathing, how you move, your posture, even your pelvic floor.

And doing the wrong exercises, like crunches or planks too early, can make the problem worse.

Can you actually heal it?

Yes! The key is doing the right kind of movement, adapted, specific and consistent. Healing isn’t about crushing workouts or endless sit-ups. It’s about learning to move in a way that helps your body feel safe and strong again.

At SuperMums, we focus on:

• Specific, effective core work
• Breathing that supports your recovery
• Posture and pelvic floor awareness
• Small groups and real support from coaches who get it
• Zero-pressure, friendly sessions that meet you where you are

We help you reconnect with your body in a way that feels good, not punishing.

Your body did something amazing

You carried and birthed a baby. That’s no small thing. Your body changed in big, powerful ways, and now it deserves care, not pressure.

If your belly still feels unfamiliar or you’ve been wondering what’s going on, maybe this is the piece you were missing.

You don’t need to “get your body back.” You just need to feel good in the one you’ve got.

👉 Learn more about how we support recovery at www.supermums.be

👉 Or check out this post about what makes SuperMums different (link) to see how we mix movement, community and care.