What Is Abdominal Separation?

For many women, especially after pregnancy, the body undergoes a dramatic transformation. You may have looked down at your belly months after giving birth and wondered: “Why do I still look pregnant?” That persistent belly pooch can be frustrating, confusing, and difficult to shift, despite diet and exercise.

Two common terms often pop up in postpartum conversations: “mummy tummy” and “muffin top.” Though they might sound similar and both involve stubborn belly fat or shape changes, they are very different conditions.

[ez-toc]

In this blog, we’ll explore:

• What is abdominal separation (diastasis recti)?
• How does it differ from a muffin top
• How to identify mummy tummy vs muffin top
• Why it matters to know the difference
• What you can do to heal or manage both conditions

Understanding Abdominal Separation (Diastasis Recti)

What is Abdominal Separation?

Abdominal separation, medically known as diastasis recti, occurs when the two long muscles in the front of your abdomen (the rectus abdominis) separate due to stretching of the connective tissue (the linea alba). This often happens during pregnancy when the uterus grows and pushes against the abdominal wall.

What Causes Diastasis Recti?

The most common causes include:

• Pregnancy (especially multiple pregnancies)
• Rapid or excessive weight gain
• Improper core exercises or abdominal strain
• Weak connective tissue or genetic predisposition
• Age and muscle tone decline

During pregnancy, the hormone relaxin helps soften ligaments and connective tissues, allowing the body to accommodate the growing baby. However, for some women, the abdominal wall doesn’t fully return to its original shape post-pregnancy, leading to that infamous “mummy tummy.”

What Is “Mummy Tummy”?

“Mummy tummy” is a nickname often used to describe postpartum abdominal separation. It’s that soft, bulging belly appearance that can persist long after childbirth, despite efforts like dieting or working out.

Characteristics of mummy tummy include:

• A domed or bulging belly, especially when sitting up or straining
• A jelly-like texture around the midsection
• A persistent “pregnant look” months after delivery
• Weakness in the core
• Low back pain or pelvic instability

Important: Mummy tummy is not fat. It is a structural separation and weakness in the abdominal wall.

What Is a Muffin Top?

A muffin top is a term used to describe the excess fat that spills over the waistband of pants, resembling the top of a muffin above the paper case. Unlike diastasis recti, a muffin top is related to body fat distribution, not muscle separation.

Muffin tops can be caused by:

• Excess visceral or subcutaneous fat
• Poor diet and lack of physical activity
• Hormonal changes, especially around menopause
• Stress and cortisol levels
• Genetics

It’s a common issue for both women and men, particularly around the lower abdomen, hips, and flanks.

Mummy Tummy vs Muffin Top: What’s the Difference?

Feature	Mummy Tummy (Diastasis Recti)	Muffin Top
Cause	Abdominal muscle separation	Fat accumulation
Feels like	Soft, squishy bulge; may feel a gap	Firm or soft fat roll above the waistband
Appears during	Core engagement (e.g., sitting up)	Constantly when wearing tight clothing
Pain or Discomfort	Possible back pain, pelvic floor issues	Rare
Fix with weight loss?	Not necessarily—needs muscle rehab	Often improves with fat loss
Common in	Postpartum women	Men and women, especially post-30s

Mummy tummy is not caused by fat alone. This is why many women become frustrated when diet and cardio don’t resolve their belly shape after childbirth. It’s a muscular issue that requires targeted healing.

How to Identify Diastasis Recti (At Home Test)

You can perform a simple self-check at home:

1. Lie on your back with knees bent, feet flat on the floor.
2. Place one hand behind your head and the other just above your belly button.
3. Gently lift your head and shoulders off the floor, as if doing a crunch.
4. Press your fingers into the midline of your abdomen.
5. Feel for a gap between the muscles. A gap of more than 2 finger-widths is generally considered diastasis recti.

Note: Always confirm with a physical therapist or healthcare provider for a proper diagnosis.

Why Does It Matter?

Understanding whether you have a mummy tummy (diastasis recti) or a muffin top is important because the approach to resolving each is entirely different.

• Trying to “crunch away” a mummy tummy can worsen the separation.
• Ignoring a diastasis can lead to pelvic floor dysfunction, urinary incontinence, poor posture, and chronic back pain.
• On the flip side, treating a muffin top requires overall fat loss strategies—diet, cardio, and strength training—not core rehab alone.

Treating and Healing Diastasis Recti

1. Postpartum Core Rehab

Engaging in safe core exercises that strengthen the transverse abdominis (your deep core) is essential. Avoid crunches, sit-ups, and planks early on.

Effective exercises include:

• Pelvic tilts
• Heel slides
• Modified bridges
• Kegels combined with breathing
• Transverse abdominis activation (TA holds)

You may also like: What Is Spotting and Cramping in Pregnancy?

2. Physical Therapy

A pelvic floor physiotherapist or women’s health PT can assess the severity of separation and guide you through progressive exercises that safely rebuild strength.

3. Support Garments

Postpartum belly wraps or compression garments can offer temporary support and remind you to engage your core properly, but they are not a cure on their own.

4. Consistency and Patience

Healing diastasis recti takes time. For some women, it takes several months, while others may need up to a year or more to see significant change.

5. Surgical Repair (in Severe Cases)

If non-surgical treatments don’t work and the gap remains wide (e.g., >5 cm) or causes significant dysfunction, a procedure called abdominoplasty or diastasis repair surgery might be considered.

Reducing a Muffin Top

If what you’re dealing with is fat accumulation rather than muscle separation, the approach is different.

1. Dietary Changes

Reducing processed foods, added sugars, and refined carbs can help lower body fat overall. Focus on:

• Lean proteins
• Whole grains
• Vegetables and fruits
• Healthy fats (avocados, nuts, olive oil)

2. Cardio Exercise

Incorporating cardio (like walking, running, cycling) 3–5 times a week helps burn calories and reduce body fat.

3. Strength Training

Full-body strength workouts help build muscle and boost metabolism. Core-specific exercises (planks, Russian twists, bicycle crunches) can help tone, but spot reduction isn’t possible.

4. Stress and Sleep

High cortisol levels from chronic stress can increase fat storage in the belly. Getting enough sleep, practising relaxation techniques, and managing stress are crucial.

Can You Have Both?

Yes! Many postpartum women experience both diastasis recti and excess fat accumulation. This means you may need a dual approach: healing your core muscles while also reducing body fat.

Think of it this way:

• Step 1: Heal the separation (rebuild the structure).
• Step 2: Tone and trim with lifestyle changes (sculpt the outside).

Real Talk: Body Image and Postpartum Changes

It’s important to note that postpartum recovery is not just physical; it’s emotional. Many women struggle with changes to their bodies after childbirth. There’s societal pressure to “bounce back,” but everybody heals at their own pace.

Whether you have a mummy tummy, muffin top, or both, your body did something incredible. You created life. Allow yourself grace as you heal.

When to Seek Help

If you suspect diastasis recti or are unsure whether your belly changes are muscle or fat-related, speak to a:

• Pelvic floor physical therapist
• Postpartum exercise specialist
• General practitioner or OB-GYN

Don’t ignore symptoms like:

• Pain during daily activities
• Incontinence
• Poor posture or pelvic instability
• A bulging midline that worsens when you strain

Final Thoughts

Understanding the difference between mummy tummy (abdominal separation) and a muffin top is key to taking the right action for your health and well-being.