Behind every public figure's appearance lies a personal health and beauty regimen. This series examines the diets, workouts, procedures, and beauty and fashion choices of notable figures as practical lifestyle information.
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Actor Nam Bo-ra said she lost 9 kilograms within about 100 days of giving birth, and shared that she has been consistently doing Pilates to help her separated abdominal muscles recover.
Nam appeared on the YouTube channel STUDIO OMG on Tuesday to discuss the physical changes she experienced after childbirth and the exercises she has been doing.
"Carrying a baby for 10 months doesn't just stretch your belly — your muscles stretch too," she said. "When I feel my stomach, I can tell my rectus abdominis muscles have separated — I can fit my fingers in between them."
She also shared details about her weight. "I gave birth at 62 kilograms, and now I'm at 53," she said, noting the 9-kilogram loss. She credited breastfeeding and Pilates with helping her manage her weight after delivery.
Nam continued doing Pilates from her 17th through her 37th week of pregnancy, and after giving birth she resumed exercises targeting her abdominal, back and lower-body muscles.
Women who go through pregnancy and childbirth experience changes in their abdominal muscles, skin and the tissues around the pelvis. A particularly common condition is diastasis recti — a separation of the two rectus abdominis muscles that run down the front of the abdomen — which occurs as the belly expands forward during pregnancy. It is one reason the abdomen may not return to its pre-pregnancy shape even after weight loss.
The rectus abdominis muscles run vertically along the front of the abdomen, extending from below the ribcage to the pubic bone. They bend the torso and support the abdominal wall.
The two muscles are connected at the center of the abdomen by a band of connective tissue called the linea alba. As the uterus grows during pregnancy, the abdominal wall stretches and this connective tissue widens — a process that produces diastasis recti.
When the gap between the muscles widens, the area around the navel or the lower abdomen can protrude. A visible bulge may appear along the center of the abdomen when abdominal pressure is applied.
Even after postpartum weight loss, this separation of muscles and connective tissue can prevent the abdomen from flattening as it once was.
Diastasis recti is a common physical change during pregnancy. As the uterus shrinks and tissues heal after delivery, the gap between the muscles gradually narrows.
According to the UK's National Health Service, the gap typically closes within about eight weeks after birth. If a significant separation persists, exercises to strengthen the abdominal muscles or physical therapy may help.
In severe cases, diastasis recti can make it difficult to engage the core and may cause discomfort in the lower back and around the pelvis. Some women also have trouble managing abdominal pressure when coughing or lifting objects.
Recovering abdominal function requires attention not only to the gap between the muscles but also to the tension and strength of the abdominal wall overall.
Nam said she kept up Pilates consistently throughout her pregnancy.
Her instructor said Nam exercised from her 17th through her 37th week of pregnancy, continuing Pilates until a week before she gave birth.
Moderate exercise during pregnancy can help maintain fitness and prevent excessive weight gain. It is also effective for strengthening the muscles around the lower back and pelvis and maintaining stable posture.
The American College of Obstetricians and Gynecologists recommends that pregnant women without complications get at least 150 minutes of moderate-intensity aerobic exercise per week. Recommended activities include walking, swimming, stationary cycling and Pilates modified for pregnancy.
After childbirth, Pilates is used to help restore the function of the abdominal and pelvic floor muscles.
For women with diastasis recti, it is advisable to begin with exercises that activate the deep abdominal muscle known as the transverse abdominis and focus on regulating abdominal pressure through breathing. The transverse abdominis wraps around the abdomen and stabilizes the torso and lower back.
A basic exercise involves lying on the back with knees bent and gently engaging the lower abdomen in coordination with the breath. Slow pelvic movements and exercises that maintain alignment of the lower back and pelvis are also used during recovery.
A study published in the British Journal of Sports Medicine in 2025 examined the relationship between postpartum exercise and diastasis recti. Synthesizing 65 studies, the researchers found that women who performed abdominal exercises after childbirth tended to show a greater reduction in the gap between the rectus abdominis muscles compared with those who did not exercise.
Pelvic floor exercises are also important. The pelvic floor muscles support the bladder, uterus and rectum from below. Strengthening muscles weakened during delivery can help address urinary leakage and improve pelvic floor function.
In the early stages, it is better to focus on breathing and muscle control rather than exercises that place strong pressure on the abdomen. If the center of the abdomen bulges noticeably or pain occurs during exercise, the intensity should be reduced.
The pace of postpartum recovery varies depending on the type of delivery and the mother's physical condition during pregnancy. Women who had a cesarean section also need to account for the healing of the surgical site.
Nam also cited breastfeeding as one of the factors that helped her lose weight after giving birth.
Producing breast milk requires energy. As milk output increases after delivery, a nursing mother's daily energy needs rise accordingly.
The US Centers for Disease Control and Prevention advises that breastfeeding women need roughly 330 to 400 additional calories per day compared with before pregnancy.
The energy required for breastfeeding comes from food intake and the body's stored energy reserves — which is why nursing can influence postpartum weight changes.
Several physical processes contribute to weight loss after childbirth. Immediately after delivery, weight drops as the baby, placenta and amniotic fluid are expelled. Blood volume and fluid levels that increased during pregnancy also decrease over time.
Much of the early postpartum weight loss reflects these fluid and fluid-volume changes. Afterward, body fat can gradually decrease depending on diet, physical activity and whether the mother is breastfeeding.
Adequate nutrition is important while breastfeeding. Sharply restricting food intake in pursuit of rapid postpartum weight loss can leave the body short of the energy and nutrients needed for recovery.
Protein is essential for repairing tissue damaged during childbirth and for maintaining muscle mass. Good sources include eggs, fish, meat, tofu and legumes. Vegetables, fruit and whole grains should also be included to supply vitamins, minerals and dietary fiber.
Staying hydrated is important while nursing — particularly for women who are also exercising, who should drink enough water to match their thirst and activity level.
The American College of Obstetricians and Gynecologists recommends that healthy postpartum women get at least 150 minutes of moderate-intensity aerobic exercise per week. Women can start with light activity such as walking and gradually add exercises to strengthen the abdominal and lower-body muscles.
Postpartum body recovery involves not only losing weight but also restoring muscle function. Changes in the abdomen after childbirth are closely tied to the recovery of the rectus abdominis, connective tissue and skin.
Nam said she has continued doing Pilates to aid her abdominal recovery even after losing 9 kilograms in about 100 days postpartum. Even when weight decreases after childbirth, the rectus abdominis and pelvic floor muscles take time to heal. Gradually increasing exercise intensity and maintaining adequate nutrition are key to postpartum health management.
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