Diastasis recti is the separation of the two long tummy muscles that run down the front of your abdomen, and it is very common after pregnancy — Cleveland Clinic notes that about 6 in 10 women experience it after childbirth. The gap often narrows as your body recovers, and gentle, targeted core exercises guided by a physiotherapist help it heal. Once your core is strong again and your doctor gives the go-ahead, a non-invasive treatment such as London Weight Management's signature ezSlim™ treatment can support your recovery and then help with any stubborn tummy fat that remains.

If your tummy still looks rounded months after giving birth, or you notice a bulge down the middle when you sit up, it may not be fat at all. Here is how to tell the difference, how to check at home, and what helps.

What is diastasis recti?

During pregnancy, your growing baby stretches the abdominal wall. Cleveland Clinic explains that this stretching thins the connective tissue between the left and right rectus abdominis muscles, called the linea alba, so the muscles pull apart.

The separation is a normal response to pregnancy, and for many women it improves in the months after birth. It does not always close on its own, though: Cleveland Clinic reports that 45% of women still have diastasis at six months postpartum.

Image: Expectant couple on a sofa; the abdominal muscles stretch during pregnancy, which can lead to diastasis recti

Signs of diastasis recti

According to Cleveland Clinic, common signs include:

• A visible bulge or "pooch" just above or below the belly button.
• Weakness in your core during everyday movements, such as lifting your baby.
• Lower back pain and difficulty maintaining an upright posture. There is no single posture that confirms diastasis recti; a physiotherapist can assess your alignment and core control.

This is why some women find their tummy stays rounded even after they have lost the baby weight — a "mummy tummy" can be caused by separated muscles rather than extra fat, or a combination of both.

How to check for diastasis recti at home

Cleveland Clinic describes a simple self-check:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your fingers just above your belly button.
3. Gently lift your shoulders slightly off the floor.
4. Feel for a gap between the two sides of your tummy muscles.

If you feel a gap of two or more finger widths, or you have pain, Cleveland Clinic advises speaking to your healthcare provider. Your doctor can check it at your postnatal review and refer you to a women's health physiotherapist if needed.

Exercises to avoid while it heals

Some common tummy exercises put extra pressure on the abdominal wall. Cleveland Clinic recommends avoiding:

• Crunches or sit-ups of any kind.
• Planks and push-ups.
• Any movement that makes your tummy bulge or "dome" along the middle.

How diastasis recti is treated

For most women, recovery starts with the right exercises. Cleveland Clinic recommends working with a physical therapist who has experience with diastasis recti, who can teach you to engage your deep core muscles safely and build strength gradually. Surgery is considered if complications arise, or for cosmetic reasons.

Timing matters too. The NHS advises gentle activity such as walking in the early weeks, and waiting until after your six-week postnatal check before higher-impact exercise, with a longer recovery after a caesarean. Once you are cleared, HealthHub suggests working towards at least 150 minutes of moderate-intensity activity a week.

Image: London Weight Management consultant discussing a personalised post-natal slimming plan with a postpartum mummy

Diastasis recti or tummy fat?

A separated core and post-pregnancy fat can look similar, and many mums have both. As a rough guide, diastasis recti tends to show as a bulge or doming down the middle when you tense your tummy, while fat feels soft and pinchable across the tummy and waist.

Image: Simplified illustration of diastasis recti; not a diagnostic test.

Fat responds to steady weight loss — HealthHub describes about 1 to 2 kilograms a month as a healthy pace after pregnancy — and losing weight after pregnancy without crash diets explains how to approach it safely. For the stubborn layer that lingers around the middle, how to reduce belly fat covers what helps.

Flattening your mummy tummy after recovery

Once your core has healed and your doctor has given the go-ahead, a targeted treatment can help with stubborn tummy fat when both diet and exercise fail. ezSlim™, London Weight Management's award-winning signature slimming treatment, targets stubborn fat in the areas you choose using customised ampoules of botanical extracts, with up to 7cm loss in a 30-minute session and no downtime.

ezSlim™ works best alongside the core rehabilitation your physiotherapist recommends. This non-surgical slimming solution is also safe for breastfeeding mummies. London Weight Management has focused exclusively on women’s slimming and wellness since 2001, and every plan begins with a body composition analysis and a consultation tailored to where you are in your recovery with every step at your own pace.

Key Takeaways

1. Diastasis recti is the separation of the tummy muscles along the midline, and about 6 in 10 women experience it after childbirth.
2. It often improves after birth, but 45% of women still have it at six months postpartum.
3. Signs include a bulge above or below the belly button, core weakness and lower back pain.
4. A gap of two or more finger widths, or any pain, is worth checking with your doctor.
5. Avoid crunches, sit-ups, planks and push-ups while it heals, and work with a physiotherapist experienced in diastasis recti.
6. Wait until after your six-week postnatal check before higher-impact exercise, and longer after a caesarean.
7. During your recovery and your doctor agrees, ezSlim™ supports your journey and can target stubborn tummy fat alongside core rehabilitation.

Frequently Asked Questions

Can diastasis recti heal on its own?

For many women the gap narrows naturally in the months after birth, but it does not always close fully — Cleveland Clinic notes that 45% of women still have diastasis at six months postpartum. Guided core exercises help, so speak to your doctor or a physiotherapist if it persists.

How long does diastasis recti take to heal?

It depends on how wide the separation is and how consistently you do the right exercises. A physiotherapist can assess your gap and give you a realistic timeline.

Can I do crunches with diastasis recti?

No. Cleveland Clinic advises avoiding crunches and sit-ups of any kind, as well as planks, push-ups and any movement that makes your tummy bulge.

Will a slimming treatment fix diastasis recti?

No. Slimming treatments do not repair separated muscles; physiotherapy, and in some cases surgery, address the separation itself. During your recovery and if your doctor agrees, ezSlim™ can support your journey and help with stubborn tummy fat that remains.

Get your pre-pregnancy confidence back

When you are ready, London Weight Management's consultants can assess your body and customise a gentle, holistic plan around your recovery — women only with no surgery, pills, or downtime.

A stomach that stays bloated despite careful eating usually has more to do with how you eat, and how efficiently your gut moves food along, than with the food itself. The quickest relief tends to come from gentle movement, easing trapped wind and steadier eating habits — while bloating that lasts more than a week, or comes with pain or unexplained weight loss, is a reason to see a doctor.

Persistent bloating is far more common than most women realise, and it is rarely a matter of willpower. Where it is linked to sluggish digestion or fluid retention rather than an underlying illness, a gentle treatment such as London Weight Management’s BioDetox, which supports lymphatic circulation and helps with water retention, can work alongside dietary and lifestyle changes to ease the bloat.

Why a bloated stomach can persist despite a careful diet

A careful diet removes some triggers, but not every cause of bloating. In Singapore, HealthHub lists bloating and burping among the common symptoms of dyspepsia (indigestion), and links it to everyday factors such as irregular eating habits and large meals rather than only to illness.

Several drivers operate regardless of how healthy the diet is:

• Eating pace and swallowed air. Eating quickly and talking through a meal draw extra air into the gut, which Harvard Health notes can add to bloating.
• Gut motility and constipation. When the bowel moves slowly, gas and stool accumulate, so the abdomen swells even when meals are modest.
• Fluid and salt balance. A salty meal — a rich bowl of laksa or bak kut teh, say — can hold water in the tissues and produce puffiness that mimics digestive bloating — lymphatic drainage massage can help with this kind of fluid retention.
• Hormonal changes. Cleveland Clinic explains that oestrogen causes water retention, and that shifts in oestrogen and progesterone around your period can build up fluid and change how quickly food moves through the gut.
• Gut bacteria and fermentation. Nutritious foods such as beans, lentils and cabbage ferment in the gut and release gas, so a wholesome plate can still bloat.
• Fermentable carbohydrates (FODMAPs). A diet that looks healthy can still be rich in foods that some digestive systems tolerate poorly.

How to reduce bloating quickly

When bloating has already set in, several gentle measures can bring relief.

1. Take a short walk. Light movement after a meal helps the gut move gas along, and the NHS recommends regular exercise to improve digestion and help prevent bloating.
2. Apply gentle heat. A warm compress or hot water bottle over the abdomen can relax the muscles and ease the discomfort of trapped wind.
3. Sip peppermint or ginger tea. Many people find these warm drinks soothing for an unsettled stomach.
4. Massage the abdomen. NHS guidance suggests massaging your stomach from right to left to release trapped wind.
5. Ask a pharmacist about over-the-counter options. Simeticone products are commonly used for trapped wind, although Harvard Health notes they do not work for everyone. Always check with a pharmacist or doctor before taking any medication.

Eating habits that reduce bloating

How a meal is eaten influences bloating as much as what it contains, so the pace and manner of eating deserve attention alongside the food itself.

• Eat slowly and chew with your mouth closed. Both Harvard Health and the NHS advise this, as it reduces the air you swallow.
• Choose smaller, more frequent meals. The NHS recommends smaller meals instead of large ones, and HealthHub advises avoiding large meals and overeating.
• Keep regular mealtimes. HealthHub links irregular eating habits to indigestion, so steady mealtimes help.
• Limit fizzy drinks. The NHS and HealthHub both advise cutting back on carbonated drinks, soft drinks and sparkling water included, which introduce gas directly into the stomach.
• Go easy on sugary, fatty and heavily processed foods. The NHS lists these as bloating triggers, so extra-sweet bubble tea and deep-fried snacks are best kept occasional — our hawker food calorie guide suggests lighter picks.
• Avoid large meals late at night. The NHS advises against eating big meals before bed or slouching while you eat.
• Drink enough water throughout the day. Constipation is a frequent driver of bloating, so staying hydrated — all the more important in Singapore’s heat — keeps things moving, as both the NHS and Cleveland Clinic note.

Foods and drinks that help, and those that worsen bloating

Adjusting the balance of foods can reduce fermentation in the gut and support regularity, which eases the pressure behind a distended abdomen. These tend to help:

• Foods high in soluble fibre, such as oats and flaxseed, which the NHS recommends if you are constipated.
• Water-rich foods such as cucumber and watermelon, which add fluid without much fermentable material.
• Warm herbal teas such as peppermint and ginger, which many people find calming after meals.

These are more likely to trigger or worsen bloating, and are worth limiting when symptoms flare:

• Beans, lentils and cabbage, which the NHS notes are known to cause gas.
• Fizzy drinks, alcohol and too much caffeine in coffee and tea, which the NHS advises cutting down on.
• Any food you are intolerant to, most commonly lactose or gluten.

If a particular food repeatedly comes before bloating, a food diary helps confirm the pattern. A low-FODMAP diet can reduce bloating for some people, but Harvard Health advises working with a dietitian to identify problem foods and design a plan. For more everyday ideas, these easy diet tips are a good place to start.

When to see a doctor about bloating

Most bloating is harmless, but some patterns need a medical review rather than home remedies. See a doctor if your bloating:

• Lasts more than a week, or is very painful, as Cleveland Clinic advises.
• Comes with fever, vomiting, weakness, bleeding or unexplained weight loss.
• Keeps coming back despite changes to your diet, which the NHS flags as a reason to see a GP.
• Is part of indigestion that does not improve within two weeks or gets worse, or comes with black, sticky stools, as HealthHub recommends.

A doctor can check for conditions such as irritable bowel syndrome (IBS), coeliac disease, food intolerances or hormonal causes, and guide you from there. Sudden, severe abdominal pain needs urgent medical care.

Key Takeaways

1. Persistent bloating despite careful eating usually reflects eating pace, gut motility and fluid balance rather than diet alone.
2. A short walk, gentle heat, warm peppermint or ginger tea, and massaging the stomach from right to left can ease bloating quickly.
3. Eating slowly, taking smaller and more regular meals, and avoiding large late-night meals reduce swallowed air and pressure.
4. Soluble-fibre foods such as oats and flaxseed, along with enough water, help relieve the constipation that often drives bloating.
5. Beans, cabbage, fizzy drinks, alcohol and any food you cannot tolerate are common triggers worth limiting.
6. Ongoing bloating can signal IBS, a food intolerance or hormonal changes, and a food diary helps identify personal triggers.
7. Bloating that lasts more than a week, or comes with pain, bleeding or unexplained weight loss, needs medical attention.

Frequently Asked Questions

What reduces bloating fast?

Light movement such as a short walk, gentle heat over the abdomen, and warm peppermint or ginger tea are among the fastest measures, and massaging the stomach from right to left can help release trapped wind. Where bloating is linked to fluid retention rather than a medical cause, London Weight Management’s BioDetox treatment supports lymphatic circulation, with up to 1kg loss in a 45-minute session (individual results may vary).

What are the five signs of bloating?

Common signs include a visibly distended or swollen abdomen, a feeling of tightness or fullness, trapped wind, abdominal discomfort or cramping, and audible rumbling. When these persist or intensify, a medical review is recommended.

How can you get unbloated in five minutes at home?

Immediate relief usually comes from gentle movement, a warm compress on the abdomen, and a slow drink of peppermint or ginger tea. Massaging the stomach from right to left can move trapped wind along. These measures ease pressure quickly, though they do not resolve an underlying cause.

How can trapped gas be flushed from the stomach?

Trapped wind moves more easily with walking or light stretching, which stimulates the digestive tract. Massaging the abdomen from right to left and applying gentle heat also help, while cutting down on fizzy drinks and eating slowly with your mouth closed prevents further build-up.

Support for bloating linked to digestion and fluid balance

Where persistent bloating is connected to sluggish digestion or fluid retention rather than a medical condition, a gentle, non-invasive treatment can help. BioDetox uses rhythmic vacuum, kneading and drainage techniques to improve lymphatic circulation and ease water retention, while ezSlim™ targets the stubborn tummy fat that is often mistaken for bloat. As a women-only slimming and wellness expert since 2000, London Weight Management assesses your situation first to customise a treatment for your body, and never hard-sells. If a medical cause is possible, please see a doctor first.