Struggling with abdominal issues like diastasis recti or a pooch belly? If you have EDS, you’re not alone. Two common concerns are diastasis recti and what many call a "pooch belly". While they may look similar, they have different causes and require specific approaches—especially when dealing with EDS’s hallmark connective tissue laxity.
This blog will break it down:
The difference between diastasis recti and pooch belly
Why fascia laxity plays a big role
Simple, effective ways to manage these concerns safely
What is Diastasis Recti?
Diastasis Recti Abdominis (DRA) is when the abdominal muscles (your “six-pack”) separate along the linea alba, a band of connective tissue in the center of your belly. This is common after pregnancy, but in EDS, it’s often worsened by fragile and stretchy connective tissue.
Why Does Diastasis Recti Happen in EDS?
Weak Connective Tissue: The linea alba becomes thin and weak due to EDS-related collagen issues.
Pressure in the Abdomen: Factors like bloating, poor posture, or pregnancy increase pressure on the abdominal wall.
Core Muscle Weakness: A lack of deep core stability makes it harder to hold the muscles together.
Signs of Diastasis Recti
A visible ridge or bulge along your midline, especially when you sit up or strain.
Core instability that leads to low back pain and trouble with balance or posture.
What is the “Pooch Belly” in EDS?
The pooch belly is a soft, rounded abdominal protrusion that’s common in people with EDS. Unlike diastasis recti, the pooch belly is often due to fascia laxity and poor core engagement. Essentially, the abdominal tissues lose their ability to hold organs in place, causing a forward shift.
How Fascia Laxity Plays a Role
Fascia is the connective tissue that surrounds muscles and organs to give support.
In EDS, fascia is stretchy and less effective at holding tension, so even with strong muscles, you might still see a belly protrusion.
Common Causes of Pooch Belly
Poor Posture: An anterior pelvic tilt (when the pelvis tips forward) makes the abdomen stick out.
Pelvic Floor Weakness: Weak pelvic muscles provide less core support.
Digestive Issues: Bloating and gastrointestinal problems, common in EDS, make the belly appear larger.
Key Differences Between Diastasis Recti and Pooch Belly
Feature | Diastasis Recti | Pooch Belly in EDS |
Cause | Muscle separation | Fascia laxity and weak core support |
Appearance | Ridge along the midline | Soft, rounded protrusion |
Fascia Role | Weakened linea alba | Fascia can’t maintain tension |
Core Stability Impact | Significant core instability | Moderate instability |
Posture’s Influence | Poor posture makes it worse | Anterior pelvic tilt worsens it |
Diagnosis: What to Expect
Clinical Assessment:
For diastasis recti, muscle separation is measured with finger-width or ultrasound.
For pooch belly, a provider will check tissue tension, posture, and fascia health.
Proprioceptive Testing: Movement and posture analysis can identify weak core engagement and instability.
Imaging: Ultrasound or MRI may confirm muscle separation and assess the fascia.
Gentle Strategies for Managing Diastasis Recti and Pooch Belly
For people with EDS, a gentle approach is essential because overly intense movements can overstretch fragile tissues and worsen symptoms. The goal is to build strength slowly and safely while protecting the core and fascia.
When dealing with EDS, it’s important to approach core strengthening carefully. Overstretching already fragile tissues can do more harm than good. Here are safe, effective strategies:
1. Start with Gentle Core Engagement
Rebuild strength without straining your abdomen:
Belly Hugs: Lie on your back and gently pull your belly button toward your spine as you breathe naturally.
Pelvic Tilts: While lying on your back, gently tilt your pelvis to flatten your lower back against the floor.
Focus on small, controlled movements rather than intense exertion.
Tip: Avoid crunches, sit-ups, or heavy lifting. These exercises can increase intra-abdominal pressure and worsen symptoms.
2. Focus on Posture and Alignment
Posture plays a big role in reducing strain on the core and fascia:
Fix Anterior Pelvic Tilt: focus on exercises that help your pelvis to align with your hips and ribs.
Support Your Core: Perform exercises that strengthen muscles supporting your posture, encouraging your body to maintain natural alignment over time without forcing or bracing.
Start small: Focus on exercises that strengthen the supporting muscles, allowing your body to gradually achieve alignment naturally over time.
3. Diaphragmatic (Deep Belly) Breathing
Breathing exercises are gentle and effective for reconnecting with your core:
Place one hand on your belly and inhale deeply through your nose, feeling your belly rise.
Exhale slowly, pulling your belly button toward your spine.
This activates the transverse abdominis, a deep core muscle that stabilizes your abdomen.
4. Supportive Clothing and Garments
Compression garments or abdominal binders can:
Provide external support for overstretched fascia.
Help you feel more stable during daily activities.
Always check with a physical therapist to ensure they’re right for you.
5. Work with a Specialist
A movement therapist familiar with EDS can:
Design a tailored exercise plan that focuses on safe, gentle core strengthening.
Help you improve body awareness and proprioception (your sense of movement and position).
Guide you in posture and alignment work to reduce abdominal strain.
Long-Term Strategies: Be Patient and Consistent
Improving diastasis recti or managing pooch belly is a gradual process—and that’s okay! With consistency and patience, small changes can lead to noticeable improvements over time. Here’s how to approach it sustainably:
Start Slow: Gentle, short sessions are best to avoid overworking your tissues.
Listen to Your Body: If an exercise feels like too much, stop and adjust.
Rest and Recover: Take breaks to prevent fatigue and give your muscles time to adapt.
Be Consistent: Small, regular efforts over time lead to the best results.
Nutrition and Gut Health Matter Too
Support your fascia and reduce bloating with a gut-friendly approach: For people with EDS, gut health is especially important because gastrointestinal issues like bloating, slow digestion, and food sensitivities are common. These challenges can exacerbate abdominal discomfort and contribute to a more prominent belly appearance.
Eat foods rich in collagen-building nutrients like bone broth, vitamin C, and zinc.
Focus on digestion-friendly foods to reduce bloating that can worsen abdominal protrusion.
Moving Forward with Confidence
Managing diastasis recti or a pooch belly with EDS can feel overwhelming, but small, thoughtful steps make a big difference. By focusing on gentle core engagement, posture alignment, and fascia care, you can rebuild strength safely and improve your abdominal function.
At Paramotion, we’re here to guide you every step of the way. For example, one of our clients with EDS struggled with a significant pooch belly and core instability. Through gentle, tailored movement strategies and a focus on posture, they noticed improved core strength, better alignment, and reduced discomfort over time. Small, consistent steps can make a big difference, and we’re here to support you through each one. Our personalized consultations focus on reconnecting with your body through safe, tailored movement strategies that work with your unique needs.
Ready to take the next step? 👉 [Book your Free 15 mn call here!!]
Together, we’ll help you move with greater awareness, stability, and comfort.
Comments