“I feel like I’ve tried everything… so why does my belly still look like this?”
If you’ve ever had that thought, you’re not alone.
You’re eating better. You’re trying to work out when you can. And still, your stomach doesn’t look or feel the way you expected it would by now.
And that can be really frustrating.
This is something we hear from moms all the time.
And honestly, it’s one of the most frustrating places to be.
Here’s what we’ve found:
For a lot of moms, that stubborn postpartum belly isn’t just about fat. And treating it like a fat problem with more dieting and more intense exercise is not just ineffective. It can actually make things worse.
There is something else going on, and once you understand it, you finally have a clear path forward.
If You’ve Tried Everything and Nothing’s Working, Keep Reading
Before we talk about what to do, I want to say something really important:
If nothing has worked so far… it doesn’t mean you’re the problem.
It just means the approach hasn’t been the right fit for your body.
Most fitness advice out there wasn’t created with postpartum bodies in mind. So if you’ve been trying to follow it and feeling frustrated… that actually makes sense.
What You’re Seeing Might Not Be Fat
This might be the most important thing to understand: What you’re seeing in your belly might not just be fat.
What Is Diastasis Recti?
During pregnancy, your belly stretches to make room for your baby.
As that happens, the muscles in your core can separate slightly. This is called diastasis recti.
When that separation is still there after pregnancy, your core doesn’t have the same support it used to.
So even if you’re doing everything “right,” your belly can still stick out.
Dr. Jared Beckstrand, physical therapist and co-founder of Mommy Tummy Fix, covers this in detail in his YouTube live on diastasis recti and postpartum belly. If this is new to you, this is a really helpful place to start understanding what might actually be going on in your body.
Why Your Belly Protrudes Even When You’re Doing Everything Right
This is actually really common (roughly 60-70% of women during pregnancy and more than 30% one year postpartum) and for a lot of moms, it doesn’t fully heal on its own without the right kind of support and rehab.
A lot of moms don’t even realize this is what’s going on.
So they keep trying to fix it with more workouts or stricter eating… and nothing changes.
Not because they’re doing it wrong, but because it’s not the right kind of approach.
Why Traditional Approaches Often Backfire for Moms
Not only do many conventional approaches fail to address postpartum belly concerns, but some of them actively make the situation worse.
Crunches and Sit-Ups Can Make Things Worse
This is one of the most surprising parts.
The exercises we’ve always been told help flatten your stomach (like crunches and sit-ups) can actually make things worse if your core hasn’t healed yet.
Instead of strengthening your core, they can put pressure in the wrong place.
Healing diastasis recti isn’t about jumping into ab workouts right away.
It starts by gently reconnecting to your deep core, and then building strength from there step by step.
High-Intensity Workouts and the Cortisol Problem
A lot of moms think they just need to work harder.
But intense workouts are a form of stress on your body.
And if your body is already stressed from lack of sleep, hormones, and everything else, adding more stress can actually make it harder to lose belly fat.
Restrictive Dieting and What It Does to Your Hormones
Cutting calories way down might seem like the answer…
But for a lot of moms, it just leaves you more tired, more stressed, and still stuck in the same place – with a belly that still protrudes, even if the number on the scale comes down.
What Your Body Actually Needs After Having Kids
Once the real picture is clear, the right approach becomes much more straightforward.
Core Rehabilitation, Not Just Core “Workouts”
What your body really needs is a step-by-step approach that starts with your deep core – not jumping straight into ab workouts.
It’s about learning how to reconnect to those deeper muscles first, and then slowly building strength from there so your body actually has a solid foundation again.
This is the same kind of approach used in physical therapy for diastasis recti – just broken down in a way that you can do at home, in short, manageable sessions that fit into your day.
The Power of LISS Cardio (And Why Moms Respond So Well to It)
This is also where low-impact movement like walking can be really powerful.
It supports fat loss without adding more stress to your body – which is exactly what most postpartum moms need.
It’s something we use a lot with moms because it’s simple, sustainable, and actually works.
The Mommy Tummy Fix app includes a growing library of LISS workouts designed specifically for moms, all doable at home with no gym required. If you have been wondering whether walking alone can actually produce results, the answer might surprise you.
Eating in a Way That Supports Your Hormones
Instead of trying to eat less, it’s usually more helpful to focus on eating in a way that supports your body.
That looks like getting enough protein, keeping your energy steady throughout the day, and choosing foods that actually help you feel better – not more depleted. The nutrition component inside the Mommy Tummy Fix app is built around this framework by our registered dietitian, with simplified meal plans that remove the guesswork.
This is not about eating less. It is about eating in a way that works with your body rather than against it.
Your Body Isn’t Broken. It Just Needs a Different Approach.
It’s just been through something really big, and it needs a different kind of support than what most fitness advice offers.
And once you start giving your body what it actually needs… things can finally start to change.
If you’ve been feeling stuck, this might be a different way to move forward.
Not harder.
Not more extreme.
Just more aligned with what your body actually needs right now.
And if you want a little more guidance and structure, that’s exactly what we’ve built inside the app – to help you feel supported every step of the way.
The Mommy Tummy Fix app was built specifically for this situation: physical therapy principles, diastasis recti-safe workouts, LISS cardio, and registered dietitian nutrition guidance, all in one place for moms who are ready to move forward with an approach that actually fits their bodies.
Start your free 7-day trial and begin with something that was designed for exactly where you are right now.
Frequently Asked Questions
Can you address postpartum belly concerns without intense exercise?
Yes, and for many postpartum moms, lower-intensity exercise produces better results than high-intensity approaches. High-intensity workouts can elevate cortisol, which promotes abdominal fat storage and works against postpartum recovery. Low-impact steady state cardio combined with targeted core rehabilitation is a much more effective approach for postpartum bodies.
How do I know if I have diastasis recti?
Common signs include a visible gap or ridge running down the center of the abdomen when performing a gentle crunch, a belly that protrudes at a healthy weight, lower back pain, and a feeling of weakness or instability in the core. A physical therapist can assess you formally. Dr. Jared Beckstrand also covers a simple self-test you can do at home in the Mommy Tummy Fix resources.
Will the belly pooch go away on its own after having a baby?
For some moms, mild diastasis recti does resolve on its own in the first few months postpartum. But for many women, it persists without targeted rehabilitation. If your belly has not changed after several months of consistent exercise and healthy eating, diastasis recti or core dysfunction is very likely playing a role.
How long does it take to see results with core rehabilitation?
This varies by severity and consistency, but many moms notice meaningful improvement within 6 to 12 weeks of following a structured, progressive core rehabilitation program. The key word is progressive. Random core exercises without a systematic sequence rarely produce the same results as a program designed specifically to rebuild the deep core from the foundation up.
Is it safe to begin core rehabilitation exercises soon after giving birth?
The general guideline is to wait 6 weeks after a vaginal delivery and 8 weeks after a C-section before beginning a structured exercise program, though you should always get clearance from your doctor or midwife first. The Mommy Tummy Fix program starts with very gentle deep core activation that is appropriate for early postpartum once you have been medically cleared.
References
– Lee, D.G., et al. (2008). “Stability, continence and breathing: The role of fascia following pregnancy and delivery.” *Journal of Bodywork and Movement Therapies.* https://pubmed.ncbi.nlm.nih.gov/19083689/
– Mota, P., et al. (2015). “Diastasis recti abdominis in adult women and its association with pregnancy.” *Journal of Orthopaedic and Sports Physical Therapy.* https://www.jospt.org/doi/10.2519/jospt.2015.5677
