How can I reduce size of stomach?

[Strawberry881]

Please help me ladies. After 3 children my tummy looks awful. I can’t wear ‘normal’ jeans, and I can only really wear floaty/baggy tops. Anything else makes me look fairly pregnant. Even a normal t shirt because the jeans kind of stick out if that makes sense? My belly button also looks very flat/stretched. When I lean forward eg go on all fours I can see two very separate parts to my stomach kind of an m shape?

I thought I had separated stomach muscles but I saw a physio recently and they said I only have one finger gap which is within ‘normal’ range and there’s no problem there.

So why is my stomach like this? And what can I do about it? I’ve read you can’t do sit ups post partum (does that mean forever??). And it sounds like closing the 1 finger gap in my stomach isn’t doing to do much.

Please help. I’m not expecting to be able to wear a bikini again but I’d like to be able to wear a nice dress or even normal jeans and a t shirt without looking horrendous.

Are you carrying much extra fat on your stomach? I have diastasis recti and it looks much better now I've shifted the fat on top of it (running, yoga, lots of core strength work and eating well did it for me). I never do crunches but I do a lot of planks etc.
My stomach will never be "perfect" but I'm happy in a bikini again.

If you google Stephanie Bruce, the marathon runner, you can see what a diastasis recti looks like on someone who is very fit and lean. I understand hers is more severe than 1cm though, which as your physio says, is normal.

You could try losing some weight to see if that makes any difference? Otherwise lipo or surgery, sorry. Sit ups are going to develop the muscles underneath the fat and skin but it won't make any difference to the appearance

why can't do sit ups PP, that sounds made up nonsense

There are post natal specific exercise videos on YouTube.

It’s not recommended for diastasis recti, which is what it sounds like the OP has. A simple Google would have told you that.

OP seek out advice from trainers who have knowledge of postpartum exercise for your stomach area, or do a lot of online research. You won’t reduce your stomach til you’ve reduced that gap unfortunately.

You also can’t spot reduce fat on specific areas of your body sadly, you need to work all of it (e.g. cardio like swimming or running) to burn fat overall.

You really need to learn to work your abdominals. It’s your pelvic floor, then the whole set of abdominals that make up your core. I still looked pregnant until I started reformer pilates and I’m using stomach muscles I didn’t know I had. Ourfitfamilylife on Insta is really good on this stuff - suitable ab exercises. It’s really important your stomach doesn’t dome or puff out at all while you’re using it- you have to be pulling it into your spine while activating the muscles or you’re making it worse. That Insta account where she is pulling her stomach in to super skinny, when I was first looking at all of those I just thought she can do that because she’s skinny. But that’s not just it- she can do that because she has developed core muscles and you should be pulling your stomach in until it burns. But you really should see a professional and if what they say re what to do with your muscles doesn’t make sense to you ask them if they can describe the movement another way- we all visualise a bit differently and you need to be able to think through the muscle work to get it right.

I have a saggy, over-stretched post-CS/ huge bump belly. There isn't a natural way to remedy that. However a strong core from yoga/ pilates/ weights, and avoiding surplus body fat helps, certainly with the fit of clothes.

Post-natal pilates and exercises for diastatis recti are a good starting point.

Ooh ,i just love it when people do snippy replies. Especially when OP said " I’ve read you can’t do sit ups post partum" which sounds like a sweeping generalisation for All Women post-partum not just people with diastasis recti (which OP never said she had anyway).

OP also said "I saw a physio recently and they said I only have one finger gap which is within ‘normal’ range and there’s no problem there." so I guess that means PP thinks diastasis recti is now "normal range" and not a problem except apparently ... it is a problem. Fair enough I agree that I am confused and even a simple google won't resolve my confusion.

Pilates is brilliant for tightening up muscles. Perhaps book on a class and see a PT for some recommendations on useful exercises.

You’re being pedantic.

Thanks everyone. I’m a size 10-12 (more like an 11 if there was one haha). I’ve always put weight on my stomach first unfortunately. Yes definitely need to lose a bit of weight but it’s finding the time and motivation with 3 kids which is very hard, especially now the bedtime routine isn’t finished until 9pm or so sigh! I guess it sounds like there’s not much of a solution :(

If you are carrying excess bodyfat then you really need to focus on your nutrition first and foremost. Then start increasing activity - steps (walking) then other exercise of whatever you enjoy. Ideally some resistance training as this will help build lean muscle which in turn keeps metabolism up. Endless rounds of cardio wont do much on its own.

You certainly don't sound overweight! I'd concentrate on core strength ( plank and plank variations are perfect )
Tummy tuck and lipo if all else fails. There's a reason why ' mommy makeovers ' are named as such and are increasingly popular

thanks Everyone

a bit cornering how a few people have mentioned surgery immediately

There is a solution, and unlike surgery it gives you lifelong benefits. Find yourself an excellent qualified pilates coach. I highly recommend the reformer type. Losing weight on its own won’t do it, I’m 54 kg. A pregnant looking 54kg unless I have activated abs and it’s getting more intuitive.

Yes definitely need to lose a bit of weight but it’s finding the time and motivation with 3 kids which is very hard, especially now the bedtime routine isn’t finished until 9pm or so sigh

Same boat here and mornings are your friend. I do weights, running and yoga - mainly before the rest of the house is up. It's not that hard once you find a routine.

Shifting any extra fat, in conjunction with core strengthening exercises, will make a big difference.

If you want to reduce size of your stomach, please doing some simple workouts such as plank, sit up and jumping jack will surely give good results. Following strict food diet also helps to reduce your stomach size.