The appearance of the navel, or umbilicus, can change significantly following pregnancy. The navel is a scar, the remnant of the umbilical cord, and is susceptible to stretching and distortion when the surrounding abdominal area expands. These changes are a common consequence of the anatomical shifts necessary to accommodate a growing fetus. Stretching the abdominal wall and underlying connective tissues can result in a flattened, widened, or protruding navel.
Understanding Post-Pregnancy Navel Changes
The dramatic expansion of the uterus during pregnancy places considerable strain on the abdominal wall, changing the skin, fascia, and muscle structure around the navel. The skin and connective tissue (fascia) at the umbilicus are stretched by internal pressure. This stretching can cause an “innie” navel to become an “outie,” or result in loose, excess skin once the pregnancy is over.
Beyond cosmetic changes, stretching can reveal or create an umbilical hernia. This occurs when intra-abdominal contents, such as fat or a loop of intestine, protrude through a weak spot in the abdominal wall near the navel. This condition presents as a soft, often reducible bulge that becomes more noticeable when coughing or straining. Consult a healthcare provider if a new, painful, or non-reducible bulge appears, as this may indicate a hernia requiring medical management.
Another contributor to the appearance of a stretched navel is diastasis recti (DR), the separation of the rectus abdominis muscles. This separation affects about 60% of women after childbirth and causes the belly to protrude, particularly above or below the navel. This bulging often makes the skin around the navel look more distorted. Differentiating between a cosmetic skin issue, a hernia, and muscle separation is important for determining the most effective course of action.
Non-Surgical and At-Home Approaches
For many women, initial navel changes are primarily due to stretched skin that requires time to retract and heal. The primary non-surgical approach involves patience, as the body’s natural healing process can take significant time, often up to 12 to 18 months postpartum, for the skin and connective tissue to regain elasticity. Gradual weight loss, rather than rapid dieting, is recommended to allow the skin a better chance to tighten and adapt to the reduced volume.
Maintaining good skin health through hydration and topical treatments supports the skin’s natural ability to retract. Drinking plenty of water helps keep the skin plump and elastic, which is beneficial for recovery. Applying moisturizers rich in ingredients that support collagen and elastin, such as plant-based oils, may also aid in improving skin texture and firmness.
Simple lifestyle adjustments, such as focusing on proper posture and gently engaging the core muscles, can provide subtle support to the abdominal wall. While these actions do not directly fix severely stretched skin, they contribute to the overall strength and tone of the underlying structure. Non-invasive procedures, such as radiofrequency or microneedling, can also stimulate collagen production and tighten mild skin laxity.
Addressing Underlying Muscle Separation (Diastasis Recti)
Diastasis recti (DR) is the separation of the two halves of the rectus abdominis muscle along the midline connective tissue called the linea alba. This separation creates a dome or ridge that protrudes when abdominal pressure increases, such as when sitting up or coughing. This bulging can severely distort the appearance of the navel area. A gap wider than two centimeters is considered DR and requires specific attention.
You can check for DR by lying on your back with your knees bent and feet flat. Gently lift your head and shoulders off the floor while placing your fingertips horizontally just above or below your navel. If you feel a distinct gap between the muscle edges, you likely have DR. Corrective exercises focus on strengthening the deep core muscles, especially the transverse abdominis, which acts like a natural corset. Exercises that involve pulling the belly button inward toward the spine, like a pelvic tilt with a heel slide, are beneficial for rebuilding core integrity.
Certain exercises should be avoided as they increase intra-abdominal pressure and can worsen the separation. These include traditional crunches, full sit-ups, planks, and any exercise that causes the abdomen to visibly bulge or “dome.” Working with a physical therapist specializing in pelvic floor health is often the most effective way to create a safe, customized program for closing the muscle gap and improving the navel’s appearance.
Surgical Options for Navel Reshaping and Repair
When non-surgical efforts are insufficient, or a medical issue is present, surgical intervention provides definitive solutions for a stretched or damaged navel. The procedure focused on reshaping the navel is called an umbilicoplasty. This cosmetic surgery is designed to reduce the size of a stretched navel or revise an “outie” back into an “innie.” This surgery involves removing excess skin and tissue around the belly button, often resulting in a smaller, more vertically oriented appearance.
If an umbilical hernia is diagnosed, an umbilical hernia repair is necessary. This involves pushing the protruding tissue back into the abdomen and closing the defect in the abdominal wall with sutures. Surgical mesh is sometimes utilized for added strength, especially in cases of concurrent diastasis recti. An umbilicoplasty is frequently performed alongside a hernia repair to ensure an aesthetically pleasing result once the structural defect is corrected.
Both navel-focused procedures are commonly integrated into a comprehensive abdominal contouring surgery, known as an abdominoplasty or “tummy tuck.” An abdominoplasty tightens the abdominal muscles, repairing diastasis recti, and removes excess skin and fat from the lower abdomen. By addressing the underlying muscle separation and removing stretched skin, the abdominoplasty, combined with navel reshaping, offers the most complete restoration of the entire abdominal area.