Let's talk Diastisis Recti! Diastisis Recti is just a fancy name for a condition in which the large abdominal muscles separate. It happens most commonly during pregnancy as the uterus expands to make room for the baby, but can happen from stomach surgery, rapid weight gain and other causes. The condition cannot be cured but is treatable through proper exercises to help heal and strengthen those muscles and closes the gap.
Diastisis Recti is pretty simple to self-diagnose. Lay on a flat surface with your knees bent and pulled in and back flat, as if your are going to do a crunch. Gently lift your head two or three inches off of the ground and place your hand in the center of your stomach. You will feel the space between your abdominal muscles. One finger separation is a normal amount of space. Anything more than that signifies Diastisis Recti.
After having Savannah, the separation of my abdominal muscles was pretty severe. Since I had a c-section, my abdominal muscles were pulled apart to a greater degree and much more unnaturally than they would have been if I would have been able to have a vaginal delivery. I wore a postpartum girdle for about 6 weeks to help with pulling my muscles back together since I was very sore and my muscles felt weak. Once I started working out again, I was careful to focus on core exercises that would help heal my Diastisis Recti and not make it worse. Yes, you can make it worse through improper exercises, specifically crunches and sit ups which can put too much pressure on the muscles if they are not healed properly and cause them to pull further apart.
What started as a gap that I could fit 4 of my fingers between and push down about two inches deep [which totally freaked me out by the way] has now closed to about one and a half fingers and can only go about one half inch deep. I must say that I have seen the greatest results in just the last two weeks since starting my new fitness program.
Postpartum mamas, have you checked for Diastisis Recti before starting your fitness routines? Here are my top 3 exercises for engaging the core properly to heal this condition.
FLOOR BRIDGE
Lay flat on the floor with your knees bent and pulled towards your butt, like in a crunch position. Keep your arms flat by your side for stability. Lift your butt off of the ground and squeeze your core [quads, butt, lower abs and upper abs] and hold for 5 seconds. Release and repeat 10 times.
As you get more comfortable, you can make this exercise more challenging by lifting your toes up and keeping only your heels on the ground. This move is also more difficult the closer your heels are to your butt.
Form tip: Be sure your body is making a straight line from your knees to your shoulders. The only thing touching the floor should be your head, shoulder blades and feet.
PLANK
This move is a simple, push up position exercise. Be sure your hands are directly under your shoulders and your body is making a straight line from your head to your heels. Squeeze your core and pull your lower abdominal muscles in tight. This move is all about having proper form and will not be effective if you are not tightening your core and keeping your tummy tucked in. Hold this exercise for 10 seconds to start and repeat 5 times. As you feel stronger, add 5 second increments to your holds.
Make this move more difficult my lowering to your elbows, again, ensuring your elbows are directly under your shoulders.
SIDE PLANK
This is similar to the plank, except your are on your side...duh! Your bottom leg is your stabilizing leg. Your bottom foot will anchor your to the floor and your top leg can rest on top of the other leg and foot or be slightly behind it for additional support. This move and also be done with your arm straight if being on your elbow is too difficult. Keep your shoulder and elbow [or wrist] in line and your body should make a straight line from your feet to your head, focusing on squeezing your core to keep it up and not letting it sink down. Hold for 10 seconds and then switch to the other side. Repeat 5 times and as you feel stronger, increase by 5 second increments.
For more information on my current fitness program that has helped me see amazing results in just two weeks,
click here. Please contact me for more questions on pre- and post-partum fitness and questions on Diastisis Recti.
