Diastasis Recti

jtate0212
jtate0212 Posts: 53 Member
edited November 23 in Fitness and Exercise
Hello. I developed diastasis recti in my last pregnancy. Now at a year post partum, I still have a two finger width separation at my belly button and over one finger width above and below. As I lose fat from my belly, it is more noticable. I'm wondering if anyone has any experience with the programs that cater to these issues like MuTu, etc. I've been doing research on this issue, and apparently strengthening the transverse abdominal muscles can help heal the seperation? IDK... anyone have experience with this, or know any exercises that target and strengthen the transverse abdominal muscles?

Replies

  • CherryBlossom217
    CherryBlossom217 Posts: 4 Member
    Hi, I had this with my first baby (9lbs 1oz) and second baby (8lbs) and found a clinical Pilates class helped massively. No more back aches, and I have a 1cm gap in my stomach muscles now. The main advice I was given was not to do crunches and if your stomach muscles bulge or dome to stop as you are not reading for that exercise.
  • jtate0212
    jtate0212 Posts: 53 Member
    CherryBlossom217 wrote: »
    Hi, I had this with my first baby (9lbs 1oz) and second baby (8lbs) and found a clinical Pilates class helped massively. No more back aches, and I have a 1cm gap in my stomach muscles now. The main advice I was given was not to do crunches and if your stomach muscles bulge or dome to stop as you are not reading for that exercise.

    My abs were bulging when I was doing my floor work today, forming like a V. I was working out in a shorter shirt than normal, so I have no idea how long this has been happening, but it freaked me out. Thanks for the tip, I will try pilates. I live in BFE, so no local classes. Hopefully pilates will help. BTW, my second was 9.2 as well, first was 8 15. Gotta love big babies, lol...Thanks again

  • ephiemarie
    ephiemarie Posts: 264 Member
    edited September 2015
    I've had 4 children and developed diastasis recti with my first (same severity as OP's). I figured it was something I'd always just have to live with and didn't do much to specifically target the area or promote healing. Last year I started running and lifting heavy (Stronglifts 5x5), and the combination of those two activities strengthened my core to a degree that my DR is now reduced to only a fingertip gap under my belly button.
  • jtate0212
    jtate0212 Posts: 53 Member
    Thank you for the tips, guys! I'm happy to find women who have worked through it and healed DR. This shows me that it is possible. It's very disconcerting to constantly have your tummy pushing through your abs during workouts. Then I read if you do abwork that makes the "triangle", it can force the muscles further apart.. SCARY!!#!..... but running, lifting and pilates may be my answer to strengthen my core without causing more.damage to my abs...So it seems like core strength is what I should be focusing on... Thanks again!
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