It’s common for women to still appear pregnant after giving birth. Many factors can contribute to a postpartum pooch or belly bulge long after pregnancy. Here’s a quick look at some of the main causes and what you can do about them.
Normal Postpartum Belly
After 9 months of housing a baby, it’s normal for your belly to remain distended for weeks or even months after delivery. It takes time for your uterus to shrink back to its pre-pregnancy size. Immediately after birth, your uterus weighs about 2.5 pounds. By 6 weeks postpartum, it’s down to just 2 ounces.
As the uterus shrinks, it leaves room for your intestines to spread out. This gives your abdomen a soft, jiggly appearance that resembles pregnancy. Rest assured that the pooch will dissipate as you heal.
Extra Skin
During pregnancy, your skin had to stretch a great deal to accommodate your growing belly. For some women, the skin is unable to snap back completely after delivery. The degree of loose skin depends on factors such as:
- How much weight you gained
- Genetics
- Age
- Number of pregnancies
Younger women with good elasticity may escape pregnancy with minimal loose skin. Older mothers and those who gain excessive weight are more prone to extra sagging skin.
Separated Abdominal Muscles
Your growing baby also stretched your abdominal muscles. In some cases, the muscles separate down the middle of the abdomen, causing a pooch or bulging appearance.
Around 2/3 of women experience some degree of abdominal muscle separation, known as diastasis recti. Exercises and physical therapy can help draw the muscles back together. Severe separation may require surgery.
Water Retention
Fluid retention is common as your body gets rid of excess water weight from pregnancy. Edema or swelling gives your tummy a bloated appearance. Water retention tends to gradually dissipate within the first month after giving birth.
Constipation
Those first postpartum bowel movements are likely to be painful and difficult. Weeks of iron supplements and hormonal changes often lead to constipation. Straining to pass hard stools can leave your abdomen protruding long after delivery.
Make sure to drink plenty of water and eat high fiber foods. Walking and gentle core exercises can also help stimulate your digestive system.
Weak Pelvic Floor Muscles
Vaginal birth can overstretch the pelvic floor muscles, causing them to become weak and loose. A loss of pelvic support allows organs like the bladder, uterus, and intestines to drop and protrude.
Kegel exercises strengthen the pelvic floor. Work with a pelvic floor physical therapist if you experience leakage, prolapse, or bulging.
Postpartum Exercise
Getting active after delivery helps tone abdominal muscles, strengthen the pelvic floor, relieve constipation, and reduce swelling. But take a gradual approach and avoid intense workouts until you have clearance from your provider.
Try walking, gentle yoga, and postpartum core exercises to help flatten your tummy. Give your body plenty of time to heal before introducing HIIT workouts or strenuous activity.
Postpartum Diet
Eat a balanced diet with plenty of fiber to help ward off constipation. Stay hydrated by drinking lots of water and limiting sugary or caffeinated beverages that can cause bloating.
While breastfeeding, focus on nutritious whole foods. Try to avoid empty calories that may contribute to extra pounds around the middle.
Give It Time
Be patient with your body, as it takes weeks or months to regain some sense of normalcy after having a baby. Allow your hormones to stabilize, uterus to shrink, and abdominal muscles to knit back together.
Talk to your provider if lifestyle measures don’t help resolve lingering postpartum belly bulging. In some cases, a medical issue or muscle separation may require treatment.
When to Seek Help
See your provider if you have severe or worsening:
- Pain
- Bleeding
- Fever
- Foul vaginal discharge
- Incontinence
- Bowel dysfunction
These can indicate complications like infection, blood clots, or organ prolapse requiring medical attention.
Conclusion
Having a belly after birth is normal and resolves for most women by 6 months to a year postpartum. Getting checked for diastasis recti, eating a high fiber diet, pelvic floor exercises, and gradual return to exercise help reduce abdominal protrusion.
Be kind and patient with your postpartum body. Talk to your provider if lifestyle measures aren’t improving the pooch within several months.