Separated ab muscles?

aas1277

Ok I need help....I am convinced that I have separated ab muscles ( diastasis recti). I am down to 101 pounds and I am toned everywhere except the center of my belly. I swear I look like I am starting my second trimester of pregnancy. When I do certain ab exercises it feels like theres a gap down the middle. I immediately look bloated around my belly button after eating. It's crazy. Does anyone know of good exercises to help improve this gap.....keep in mind I think this occurred during my second pregnancy in 2008. Whenever I mentioned that I thought this occurred people brushed it off like it was just my excuse why I can't flatten my belly. Even my primary car physician brushed it off without really examining the area....said I have a small layer of fat over my abs. I am scared that permanent damage has been done since you are supposedly not supposed to do crunches bc they make it worse....well I've been doing crunches and all other ab work for the last four years......any advice would be helpful.....surgery is not an option! I will try to post a picture?

marybowldseddington

I know you need to work the underlying muscles and that crunches usually make it worse.

It depends on how big the gap is..1-2 inches, can probably be fixed with exercise and or physical therapy. 4+ inches probably needs surgical repair.. I would recommend seeing an orthopedic dr.

aas1277

kelly101386

My friend had this after baby number two, she had to see a physiotherapist and wear a special kind of belt. She is back to her very slim self now lol.

aas1277

I will look into that....thanks

EngiAli

Here are 2 great blog posts from a very fit woman who had diastasis recti
http://www.todaysparent.com/blogs/bouncing-back/diastasis-recti-a-case-of-mommy-tummy

http://www.todaysparent.com/blogs/bouncing-back/fixing-my-mommy-tummy-without-surgery-0

aas1277

Thx!

nonstopper

I also wear a wrap around belt. You can get one at any ROSS or Acadamy store. Always wear is when you run and lift or any other cardio. It really sweets up the belly! Drink plenty of WATER. That is KEY! And must be taken seriously if you really want results. As should your workouts. Running fast is a number one in losing belly fat but you must also include your weight lifting. Through in squats to work your whole body. But your main workout will be core workouts.

INSTANT:
Get a pull up bar or something you can hang on to.
Do 30 hanging leg lifts. (feet to the sky) the 30 Laying leg lifts. For fast results i recommend 4-5 times a week. if more then 6. Need a rest day.
If the bloatness doesnt flatten to much in the time you want i would also workout your OBLIQUES. A great stomach comes with obliques and they also present the abs. So working the muscles around the abs will fill in the stomach better. There are many workouts yuo can do to get this but dont want to take to much of your times. Hope this works for you!:glasses:

aas1277

Thx...I do workout everything....my upper abs and obliques are in good shape...I just feel like something is damaged in the center

Tishrei

hi
I'm new here but I know about diastasis recti. I had that after my second child was born and it got worse after my third baby.
then I found nauli. its a yoga move, you can google it or look for videos on youtube. its awesome. within weeks my diastasis started getting smaller (it was three finger widths apart at its worst). after a year it was gone. and it didnt come back after my fourth or fifth babies either.
it takes a bit of perseverance to learn (at least for me) but once you get the hang of it, its fun to do and a bit addictive. and my abs never looked so good.
just dont do it while pg or menstruating, and I've also heard not to do it with an IUD in place.

ktliu

If you are dance friendly, try Zumba, it comes in on all video game consoles and make sure you get the Zumba Fitness Core version. or you can probably find one from your neighborhood gym classes. If you can find somebody who do more raggaeton and bollywood type dance, it helps like crazy. I swear it works with your current muscle and balance out the whole 6 packs.

aas1277

If you are dance friendly, try Zumba, it comes in on all video game consoles and make sure you get the Zumba Fitness Core version. or you can probably find one from your neighborhood gym classes. If you can find somebody who do more raggaeton and bollywood type dance, it helps like crazy. I swear it works with your current muscle and balance out the whole 6 packs.

I do zumba once a week as part of my cardio.....I would go more but the classes conflict with my kids schedules ....my girl does post videos on YouTube though maybe I should use them more

aas1277

hi
I'm new here but I know about diastasis recti. I had that after my second child was born and it got worse after my third baby.
then I found nauli. its a yoga move, you can google it or look for videos on youtube. its awesome. within weeks my diastasis started getting smaller (it was three finger widths apart at its worst). after a year it was gone. and it didnt come back after my fourth or fifth babies either.
it takes a bit of perseverance to learn (at least for me) but once you get the hang of it, its fun to do and a bit addictive. and my abs never looked so good.
just dont do it while pg or menstruating, and I've also heard not to do it with an IUD in place.

I will google it tonight...thx so much.....I am not having anymore babies and no I'd . Do you do iit everyday?

Tishrei

hi
I'm new here but I know about diastasis recti. I had that after my second child was born and it got worse after my third baby.
then I found nauli. its a yoga move, you can google it or look for videos on youtube. its awesome. within weeks my diastasis started getting smaller (it was three finger widths apart at its worst). after a year it was gone. and it didnt come back after my fourth or fifth babies either.
it takes a bit of perseverance to learn (at least for me) but once you get the hang of it, its fun to do and a bit addictive. and my abs never looked so good.
just dont do it while pg or menstruating, and I've also heard not to do it with an IUD in place.

I will google it tonight...thx so much.....I am not having anymore babies and no I'd . Do you do iit everyday?

when I started I was doing it every day until I got it figured out. It took me a while. and then I was overdoing it and it was starting to hurt my back. so then I was doing it like five minutes a day right before I got in the shower and I cant tell you how great my abs looked. I had a six pack and everything (it was the only ab work I was doing). but then I got my IUD and nauli seems to irritate it so I stopped. the diastasis has not come back but between that and gaining 8 lb I no longer have abs worth looking at.