I am 10 weeks postpartum which I can’t believe. I look back at pregnancy pictures and can’t believe my belly was that big! Crazy!
Now here I am writing this post that honestly took me a long time to write. Overall my recovery after labor has gone great! Madison is doing amazing. She is sleeping longer and longer each night! Yay! Just like with my acne pictures, the pictures in today’s post are very embarrassing for me to be sharing. But I wanted to be honest and real. These photos are not edited in any way, this is the real-life me. My body after baby and I am embracing it (stretch marks and all)!! I love my body!!
One reason why this post took some thought was I’m sharing a new personal struggle for me. Why am I sharing this? Because you are family and I wanted to be completely real with you. I know some of you may be suffering from this too and it’s nice knowing that you are not alone.
I have diastasis recti (also known as ab gap or ab separation) and I’m sharing how I have been exercising to reconnect my ab muscles.
As you can see in the video I am keeping my spirits up about having stretch marks and dealing with diastastis recti (which I have a hard time pronouncing).
Embracing and loving my body! Giving birth is no walk in the park, and I am damn proud of my body! Having a baby is truly a miracle.
What is diastastis recti?
Basically, when the left and right sides of your rectus abdominis (your abs) separate and don’t go back together. You have this little “mummy tummy” that doesn’t seem to go away. Also known as abdominal separation.
I lost all my pregnancy weight very quickly but still had this pouch around belly button. I realized that this is called mummy tummy, a sign of diastasis recti. That is how I knew I had it besides checking myself. Yes, you measure yourself by sticking your fingers in the gap, just another pleasant motherhood side effect!. And I admit this was gross. Seeing and feeling the gap is not fun.
Diastastis recti (DR) is actually very common with pregnancies. Although, not all pregnant women will get it. Over 1/3 of women will have a gap of two fingers or more after their first baby (and guess that was me).
Remember everyone has some ab separation immediately after labor and it heals on its own. For others, the journey to get their ‘abs’ back takes a longer due to DR. There are specific exercises like I mentioned in the video, that can help you heal. DR is caused by the stretching of the rectus abdominis by the growing uterus. DR is the result of excessive intra-abdominal pressure or loading, & is common in the later stages of pregnancy, particularly second or subsequent pregnancies.
It is still hard for me to look at these pictures. But I see small improvements. I still have a gap, but I am staying positive during this healing journey of mine.
My healing journey to close my abdominal separation (ab gap as I like to call it).
I started with about a good 3 1/2 finger width. But really that is just an estimate. It really is hard to measure DR exactly because we all have different size fingers. So I am trying not to stress too much about the width (harder said than done) and just focus on strengthening my entire core and fixing my alignment.
I feel over these past 5 weeks of focusing on doing a lot of core re-conditioning exercises (along with walking, good diet, and little strength training) my gap is now a good 3 fingers maybe 2 1/2 finger width. Again just an estimate. I only measure my gap every few weeks, not every week as I learned that can make it worse!
It is a very SLOW healing process. I can make up excuses to why this happened to me… but I decided to stop the excuses and it is what it is.
I am determined to overcome this. I know it is going to be hard. Well it is hard I can tell you that. All day long I am thinking about my core and posture. Am I sitting correctly, am I walking correctly, is that movement going to make my gap worse? These are the thoughts I think about all day long!!
I am not sure how celebrities always have such amazing abs so quickly after labor… that was not me. And that is not reality. So if you are wondering why your body didn’t jump back quickly after pregnancy… you’re not alone.
How can you heal or treat your diastasis recti?
Work on strengthening your core and pelvic floor muscles. Diastasis recti in some cases can be corrected and/or mitigated by physiotherapy.
It’s important to focus on building the strength in your pelvic floor and transverse abdominus by making sure to engage the entire abdominal area as you pull in towards the spine. And working on your glute (butt) muscles are important too.
And having better posture and alignment are very important in healing DR. This is the area I struggle most with.
Each week I am feeling stronger in my core but still have the gap. And some days my ‘mummy tummy’ looks better (all depends on how I stand and if it is at the end of the day or not). It looks better standing up compared to when I’m lying down on back.
What am I doing?
Focusing on staying positive. Realizing that I have DR hasn’t been easy. But I have read success stories so I know if I keep working hard it will happen. I’m taking it one day at a time.
I did purchase a belly band to help bring my abs back together. I got the belly bandit. Like I said in the video, I was a little late in doing this. Now I am wearing mother tucker and liking it. It helps me to stand and sit upright more and makes me be more aware of my movements. I don’t think wearing just a belly band will fix the gap, but I think they can help aid in the process. Also, I feel they are great for making you stand up straight.
For the past 5 weeks, I have been doing a group of different core and pelvic floor exercises twice (sometimes once) a day. I have shared a few workouts and tips in our purely fit life program. I also have been walking just about every day. And after my 6 weeks postpartum, I started doing a few full body strength training workouts once or twice a week. One day I did do some jump rope for cardio and hope to do more!
I know I have a long journey ahead of me.
I admit it is tough as I want to work out like I did pre-pregnancy and during pregnancy, but I can’t.
I am taking the time now to fully recover from having ab separation.
I still have a lot to learn about DR.
Do you have any questions for me?
Did you have ab separation after labor? How did you heal yours?
How do you embrace your body after baby?
Will you join me in loving our bodies even with stretch marks and all?
Just wanted to say that you look amazing Lori! I hope that whenever I have a baby I can look this great just 10 weeks pp. Good luck with healing your diastasis recti. I look forward to hearing about your progress. I think Angela at ohsheglows.com posted about this this other day with a link to some ab workouts that she is doing to help with her DR.
thank you Taylor!! It is nice to have the support. xo
You are not alone in being discouraged about your body bouncing back after having a baby. I too lost all of my baby weight pretty quickly, but still have a “loose” tummy (I’m a little over 12 weeks postpartum). I don’t have bad DR and have been working out as I was pre-pregnancy but it’s frustrating to not be back to where I was. I know time will heal and I just need to be patient. You are definitely not alone.
Also, I’m jealous that Madison is sleeping more and more at night. My little boy was sleeping well but has been waking up every 1-3 hours recently. Now that’s rough!
Thanks Katie, and yes you are not alone!! I believe you will get there!! Sounds like you are on the right path. Keep up the hard work. Oh no, I hope you boy gets back to longer sleep soon! thinking of you
I have this too! I am 11 months PP and it gets a little better every month. I didn’t gain a lot of weight during my prefnancy and I am actually below my pre-preg weight, but I am still sad about my stomach. The stretch marks and “pooch” are just a sign of my beautiful journey to motherhood! I feel lucky to have a body that could carry my beautiful child into the world!
Ness sorry to hear you are having same issues as me. We are in this together and I know we both will make it through. You are so right that they are a sign of beauty of motherhood! Yes!
Im 8 mos PP…all my Babies are C sect…it was very difficult recovery during the 3rd PP…it was painful and I think I only started to feel comfort during the 2mos PP..
Now I’m 8mos PP…is it too late to heal my DR? Please help
No it is not too late. Just take it slow. Have you signed up for my mom’s checklist for diastasis healing?
I agree with everyone, you look amazing. But I also understand that it is frustrating when you put a lot of energy into being fit and healthy and things still don’t always go to plan. But your attitude rocks- everything ‘bad’ that happens to us can be an opportunity for something good to happen, a blessing in disguise as you put it. It still means the journey can be tough, but I think you can rely on your Purely Fit sisters to support you. It’s the least we can do when you and Michelle give so much. Being a personal trainer isn’t all about looking perfect 24/7- your honesty is much more valuable. Keep smiling girl! 🙂
thank you sweetie!! oh yes I love my PFL sisters, it is you guys that get me through!!!
I didn’t have twins, but had very large babies and have had a DR for over 4 years. I tried all the “programs” to fix it and it has gotten smaller, but it has never gone away, which, frankly, is okay. I know this has been a long road for you, but you are actually proof you can have a DR and a flat stomach. You may be on the path to closing it, which is awesome, or you may simply be on the path to a functional DR, which can also be awesome. I just starting describing my own journey as well. DR has oddly enough taught me so much more about my body and made me appreciate it more. http://motherfigure.com/dont-need-close-diastasis-recti/
thank you Meredith for sharing! and you are so right that DR teaching you more about your body, I agree! xo
Hey Lori, firstly, oh my god you are so brave! I was so self conscious of my pp body for the first few months, so i understand your reservations in posting this. I had DR quite bad after my pregnancy and using your workouts it has all but disappeared completely. I know it’s so hard not to compare pre and post baby bodies, and for a good while it felt like I had someone else’s belly. But I promise the stretch marks will fade, your skin will tighten and you’ll be in the best shape of your life before you know it. Nobody prepares you for the massive change your body goes through, be strong, you look amazing.xxx
Oh Danielle thank you so much for saying this! You’re too sweet and such an inspiration for me!!! Thank you for the love and support. Love my PFL sisters 🙂
small and steady progress is key! you are an inspiration Lori!!
thanks sweetie 🙂
Great post! What an amazing thing you’ve been through. You look great– I am hoping I handle pregnancy as gracefully as you did, and with as much positivity. It’s all very scary to think about!
it can be scary but I hope I am inspiring ladies not to be afraid 🙂 and thank you Michelle for the support! xo
I just finished IVF– so I *might* be pregnant. Something we’ve wanted so badly, and now I am having very mixed emotions about where I want the test next week to be positive or not. Your posts do help me a lot– I was very overweight as a child, and have had to work very hard as an adult to stay thin– and I am so afraid of losing all that hard work! And right now, I can’t exercise, besides short walks– until we know the final results– but I have to stay home from work, and I am feeling the urge to head down to the gym or a yoga class.
oh Michelle you will be a beautiful pregnant lady!! I understand your fear, but walking is great!! And keeping a good diet during pregnancy really helped me, if you have questions about diet please email me 🙂 and promise you will be able to stay active during it and post baby you will get back to your current weight. It might take a little bit of time to get there, but you will. I will be here cheering you on!! xoxo
hi Michelle, just chiming in to say I was in the same situation (IVF pregnancy, overweight as a kid, fit as an adult). I also worried about how my body will react but honestly, when you get that positive pregnancy test result, your priorities will shift. I exercised my entire pregnancy (until week 38, gave birth in week 39). I ate well when I could but followed my instincts instead of my made up food rules. I didn’t gain excessive weight and I lost almost all of the excess pounds after delivery. So if you already have some healthy habits established, which you probably do considering you’ve been able to lose weight as an adult, you should be fine in pregnancy as well. It’s hard to give up control of your body during pregnancy but it was such a welcome change for me to not be obsessed with burning calories, wearing a certain clothing size or eating perfectly. Good luck and enjoy!
Hi Lori, I commented on your blog awhile back about diastasis recti. I’d love to PM you with my before pregnancy/after delivery/ after surgery pictures of my diastasis recti, so email me if you would like to see. I was extremely fit going into pregnancy (5’3″ 106 lbs), and I was “all baby” when I was pregnant, like you. Unfortunately my abs separated. My sister, 18 months older than me and the same size/weight, also got pregnant at the same time so we went through the post partum process together. Her abs went right back together and she had a 6-pack and ripped abs again within a few months of delivery. I had a pooch and “mummy tummy” even though I weighed even less than I had pre baby. It really affected my confidence and I felt awful. I had ALWAYS had a flat stomach and a toned body, and it made me feel like an awful failure that my body didn’t “bounce back” like everyone else’s seemed to (my sister’s, celebrities, etc.) I think, though, that it was just bad luck. For 18 months I tried literally everything… physical therapy, exercises, belly binders. Nothing worked. Even my doctor said the only way to fix it is surgery… and actually I’m a doctor myself, so I had done a lot of research in the medical literature on how to treat it. I ended up getting surgery to fix it, and it was the best thing I could have done. Of course, it’s best to try the non invasive measures first, but for serious diastasis, the only way to really get the muscles all the way back together is to have them sewn back together. My abs look AMAZING now (even better than they did before). Unfortunately (fortunately?) I’m now pregnant again so I’m a bit concerned about getting diastasis again and having to go through surgery again… hopefully this time I will recover better. My sister had a 2nd kid and did not get diastasis, and again has ripped abs post partum. Some of us are just unlucky, but it’s not our fault. In your case it must be a lot harder because you make a living based off your body/fitness. I could just hide mine at work under a white coat and no one knew. It still made me personally feel bad though, b/c I have always been fit and athletic. Anyway, please PM me… I really know how you feel and how hard it is.
Rebecca I totally understand your feeling about being a failure about body not bouncing back, I feel the same. It’s crazy how each women heals and recovers differently. Sorry the exercises did not help you but glad the surgery did! Thank you so much for the kind words and support. It is nice knowing I am not alone in this. I know I will be nervous during a second pregnancy, but I feel I know understand and know more so that hopefully I can prevent it from happening. I wish the same for you! Thinking of you. I will be in touch. xoxo
Lori, you are definitely not alone. I wish I had known someone who had gone through this when I had it – I felt so awful and like such a failure… it really affected my relationship with my body for a very long time. Anyway, I just went through all my pictures and found all of my before/afters, which I would be glad to share. It looks like your diastasis is not as bad as mine was (mine was 4 finger widths). I really hope the exercises work for you. I’m so glad I had the surgery, though I was absolutely terrified of having surgery (which is probably funny since I’m an MD). It was worth it though. Anyway, keep up your positive attitude and thank you so much for bringing this very common (but rarely talked about) issue to light.
Could you share the cost of this surgery? How was your recovery? I’m 14 months PP, but still have a stranger’s belly :(, despite my fitness level.
I know what you mean, Rebecca! I had several other friends pregnant around the same time, and I watched their bellies get flatter and flatter post-partum, while people kept asking me if I was pregnant again! I wish I had known before pregnancy and maybe I could have learned how to support my core better. I would encourage you to work on healing your core even while you’re pregnant, no need to wait until after you deliver! Even just wearing a splint to help support the weight!
Thanks for sharing. I am sure this is frustrating but you look great and it will all be fixed eventaully. It all takes time!
I’m 7 weeks post partum and new mother to twins! DR is something I’ve just realized and come to terms that I have as well. Just yesterday I began my search for tips on how to try to heal my abs. Currently I have about a 4 finger gap (which has been devastating to me) and I could not be happier to receive this post! Perfect timing!!
Betsey sorry to hear that you have a gap as well, we are in this healing journey together!! thinking of you xo
Boy, how I totally get this! I’m suffering from DR right now as I delivered twins via c-section 7 weeks ago tomorrow. My stomach has a long way to go before it’s anywhere back to where I’d like it to be. I’m so self-conscious about it. I mean…7 weeks later and I still look like I’m a few months pregnant! It’s difficult not to be hard on myself, but I need to do my best to be patient. I’m going to work hard to close the gap. I’d love to know what kinds of exercises your doing and since I watched your video last night, I’ve definitely been more aware of my posture and doing the breathing exercises. It’s good to know that I’m not alone.
being patient is hard. we will both work on that while we heal our gap 🙂 yes you are not alone!
Can’t thank you enough for posting about this! You’re post made me check to see if I have DR, which I found out that I do have it. I can fit three fingers right above my belly button. I’d love it if you would most more about how you started to reconnect your abs! I already have a belly bandit and will not be wearing it religiously! Thanks again for being so real and embracing your post baby body, not many women would have done that!!
thanks sweetie!! and yes I will do more on the exercises I feel are helping the most.
Thanks for sharing. Have you ever heard of this blog:
I’ve made some improvements reading her suggestions.
yes I just came across her blog, and hope to dig into it soon! thanks
Hi, Lori! My baby is 14 month now and I still have a small gap. I am very skinny and lost all the baby weight right away( I didn’t gain much to begin with) but I noticed that my tummy looked different. After some research I learnt that I have diastasis. I’m my case I think it was my fault, I kept up doing yoga and I think wasn’t as careful with some poses as I should’ve been. It’s hard for me to take things easy. Anyway I feel that planks, good posture and learning to get up correctly( turning on your side first) have helped. I can feel the separation when I check but it’s not that noticeable. It is hard with the baby and her own schedule to find time for my exercise but that’s going to be my New Years resolution! Keep up the good work, I am sure you can cute it, your DR is really not bad, I think we are lucky as some women get it really bad!
thanks Katy, sounds like your pregnancy was similar to mine as I did not gain that much either. I feel some of what I did during my last few weeks of pregnancy may have caused me to get DR but I can never know for sure. Glad that are going to try to do more exercises to help in the new year. You can do it! I am here doing it with you 🙂 hugs
Lori, you look amazing! Give yourself time; even with your level of fitness, you grew a baby, and your body will never be the same. That’s not a bad thing! Just takes some adjustment. But I’m right there with ya, believe me, with my belly and more, especially now with these health issues I can’t figure out. But I checked, after reading all of your blog, and I have DR, too! I just assumed I wasn’t going to completely get my belly back to pre-baby, especially because Thomas was so big, and I gained so much weight. Hubby says I look fine, and I probably should be happy for 38. I figured the pooch was age/baby related & would just have to deal with it. Maybe not so much…? I have a lot of work to do! Thanks for sharing your journey, because you obviously have helped a lot of us with your courage. xoxo
oh yes I am no rush, I will allow myself plenty of time 🙂 Sorry to hear that you have DR too, but yes you can fix it!! We are in this together!! xoxo
I would like more specific information on what to do to heal DR. Thamks for sharing!
thanks Melissa I will work on that
Just read this. I’m not one to comment on blogs but i felt compelled to say God bless you! You are so brave and beautiful in a way ‘celebrity culture’ will NEVER understand so thank you for sharing your beauty with us!!
I haven’t had a baby yet (though i was pregnant for 4.5 months before losing mine) but I hope i can look as good as you 10 weeks into motherhood. I will definitely remember you and your affirmations when i get there! 😉
Thank you for taking the time to comment!! Wishing you all the best 😉 xoxo
So I started following along with your pregnancy as you and I had the exact same due date. My little one arrived a few days before yours did, but it was a lot of fun to keep up with your updates as I was going through so much of the same thing. Well just the other day (actually the day you posted this) I was telling my hubby that I’m definitely starting to feel my strength and endurance come back after 11 weeks post partum, but I still had that little excess tummy pooch that was frustrating. I try to give myself some grace, considering the little pooch held a beautiful little boy for 9 months, but it’s still hard to want to get back to where you were quickly and work hard to not see the results you want. I’m not sure if I have DR (maybe, I’m really bad at measuring I think) but I do feel fantastic so I’m counting that was a MAJOR accomplishment in my progress. I know the tummy will get there eventually. But even if it does get back to where it was before, I still have realized that other parts of my body will probably never be the same (i.e. – hips!) Having a baby really does an incredible amount of work on your body, but it really is such an amazing thing! I almost feel like I’ve earned my right of womanhood now. Anyways, just wanted to share that long winded thought with you. Glad you are feeling great! Madison is such a doll! Take care! xoxo
Congrats to you!! So cool we were on the same journey at the same time. Yes pregnancy does take a toll on the body but it is worth it. That is great that you are feeling amazing!! Just keep it up and over time you will get your body back.
Thanks for sharing – we definitely need to get the word out about diastasis recti. I only figured out I had it after my third baby was 14 months old. I could put a fist in my gap – crazy thought! After trying some online guides that didn’t help, I did order the mutu system (where you got that infographic). I’m on week 7 now of that program and I can only fit two fingers in my gap and the top and bottom have come together. I understand planks and burpees are some of the exercises that are off limits for awhile as I work to bring the muscles together. I do recommend the mutu system, a little expensive but worth the thorough information and proper exercises. The four personal trainers I know had no knowledge or experience on this – ugh! Please keep doing what your doing, share the knowledge, and keep up the great work and positivity!
So glad to hear this!! And yes I have heard great things about the mutu, I will look into it!! Again so happy to hear you’re doing great!! xoxo
Have you tried doing barre classes? I know whenever I do barre3’s DVDs they do a lot of small movements for the core and pelvic floor and they often discuss abdominal separation.
I haven’t thanks for the idea!
I got here from a Fit2B forum. I LOVE this post and thank you so much for putting yourself “out there”! We need more women like you being real and sharing their journey! I’m not really fitness-oriented, but have a small frame, and my stomach looked a lot like your one month post partum for the first year or so. It wasn’t FAT, it was this firm bump, like I was pregnant again. People always say it “takes time” to get your body back, or that your body is different after carrying a baby. But I have seen so many women bounce right back! I knew something was wrong and people still ask me if I’m pregnant and I had my baby 2.5 years ago. It’s frustrating that there is so little awareness and that we are often on our own to figure out what’s wrong. I’m working on the things you mentioned and Fit2B/Tummy Team have been lifechangers.
By the way, you look great! Unless you were in a bikini or something, I wouldn’t know you had a DR.
Since you invited questions, I will ask if you are breastfeeding and if so, how that has played a role in your fitness and core health. I haven’t read your blog before so I’ll go explore some more. Thanks again!
Elizabeth thank you so much for the comment and so happy you found the blog 🙂 And congrats on your little one! Sorry to hear that you are dealing with DR and yes I hope more and more women share their journeys to inspire other moms!! Great question – I will start working on a post about that thanks!!
Hi Lori! I seriously can’t thank you enough for sharing these wonderful tips. I gave birth 6 months ago and I’ve also done some of the tips you shared to get rid of my mummy tummy. I’m currently using a mother tucker corset and so far I find it so comfortable to use. I’m also applying a skin firming lotion that will help reduce the stretch marks and will get rid of my post baby belly aside from jogging and some crunches . Giving birth is surely the most painful feeling every woman has to go through but it is all worth it. My daughter Yuri is now 6 months old. Watching her grow is just priceless!
thanks Arlyne! Agree it is priceless to watch them grow, so happy to hear that you enjoyed my tips! xo
You made a comment saying things you might have done towards the end of your pregnancy might have caused your DR. There’s no way of knowing so don’t be too hard on yourself. However I am wondering what you think that might have been? Certain exercises? Over doing your workouts? I didn’t see the video yet so maybe the answer is there. I’m asking because I’m pregnant and would like to follow your “pregnancy safe” workouts but from your comments I wonder how safe they might be now. I would just like your thoughts. Thanks
Dee thanks! great question is not from my workouts, it is more of my poor posture and that am a small frame, but really I have no idea. As it could of happened during labor, so really hard for me to tell when it happened. I do feel my pregnancy safe workouts are safe to do if you are used to do this style of workouts. Always listen to your body and stop when it doesn’t feel right.
It was so nice to come across your page. I am 12 weeks PP and have a DR of about 3 to four fingers wide. I too was back to pre pregnancy weight very quickly so knew l had diastasis when l had a mummy tummy that wouldn’t go away. I was really devestated to learn of my diastasis. I was in shock that l had a DR as l exercised and ate so well all through my pregnancy. I later discovered that it can happen to anyone. Exercise has always been a big part of my life. At the moment l am finding it so frustrating not being able to exercise the way l used to.
I am working closely with a physio and am working really hard to get it back. I just have to be patient. Your blog has given me hope and determination.
Brianna so happy that you have found my blog too! I love connecting with our mommas. And DR isn’t fun. Mine is just about closed but still 2 finger around belly button, but overall my core is strong. I am able to do a little bit more advanced moves in my workouts, but still being very careful. Yes patience is key. Hang in there. You will get there. If you have any questions let me know. HUGS
Hi, when I was pregnant with my first I only gained 19 pounds and my stomach went right back after just the first week. I did not see anything wrong with my stomach. I did not workout for the first two years being busy and I was actually trying to gain some weight. Right before I got pregnant the second time I started working out some and then noticed a buldge that was a long line above my belly button. I then got pregnant back in April and am now 6 1/2 months pregnant. I walk every other day and do a pregnancy video twice a week. Last night when doing the video in certain moves I have noticed the buldge. I know that most women with what you say you have say they felt a gap between their abbs which I never felt just a buldge that would come out sometimes or when I am trying to lay on my back. I was not sure if that means mine is worse than what you had. I just wanted to know what I should do during pregnancy to keep this from getting worse. Should I walk only and do some of the breathing exercises where you tighten your stomach. Or should I still do the pregnancy Tracy Anderson DVD? I also was not sure about a belly band? Any advice would be greatly appreciated. My email is email@example.com
it sounds like your might have DR but unsure, but if you are having a buldge in certain exercise moves, stop doing those moves. Squats are great for pregnancy. Yes walking should be fine to keep doing and getting a good handle on your breathing would be great. Focuses on strengthening your transverse abdominals (TVA) is very important to do! Using a belly band for extra support is a personal decision, I know for me I used them post pregnancy and plan to use them with any future pregnancies. I don’t know that much about Tracey’s dvds but I feel they should be ok.
I would love to know your excercises to fix the gap! Thank you so much
I have a whole core program filled with the exact exercises I did to fix my gap – go here https://fullretrainyourcore.securechkout.com/
I have also done a few blog post sharing more and other tips http://purelytwins.com/2018/03/09/11-ab-exercises-using-mini-exercise-ball-flatter-tummy-help-heal-diastasis-recti/