Diastasis Recti ... I need exercise help!?!

ExplorinLauren
ExplorinLauren Posts: 991 Member
in Fitness and Exercise
After 4 children, I am 100% positive I have this. I want to fix it!! I thought my only option was a tummy tuck (after I lose all the weight I want to) But after reading an article on it in a recent magazine, I have heard you can almost fix it on your own with the PROPER exercises. The article didn't say what to do, it just said what NOT to do. No crunches, or twisting motions or stuff that causes you to poke your stomach out while doing the exercise. So what can I do that will help? Anyone else deal with this? Or fitness people have an ideas? Please help :) Thanks!

Replies

  • ExplorinLauren
    ExplorinLauren Posts: 991 Member
    bump
  • lizard053
    lizard053 Posts: 2,344 Member
    I have no idea what it is!
  • ladyjoie
    ladyjoie Posts: 165 Member
    From the (admittedly small) amount of reading into it that I've done, you want to work your transverse abdominis muscle rather than the traditional abdominal exercises. This website might be helpful.

    http://www.momsintofitness.com/post-pregnancy-exercise#q2
  • ladyace2078
    ladyace2078 Posts: 460 Member
    Planks, planks, and more planks. Avoid crunches. And yes work the transverse abdominus (abs below your belly button).
  • momto1g1b
    momto1g1b Posts: 118 Member
    I had a small diastasis, so this is what I've been doing for the last couple of weeks, and I saw an improvement within the first week!

    First, to check for a diastasis, lay flat on your back and put your fingers just above or just below your belly button. Without flexing your abs, raise your head off the floor and feel if you have a hole or dip where your fingers are. If you have one, stop doing crunches for the time being because they could be making it worse.

    To get your abs back together you have to strengthen your transverse abdominals which are the deepest abs. One exercise is to sit up in a chair or stand, then very slightly hunch over (not much at all). Pull your belly button deep toward your spine. Then do little pulses, visualizing your belly button going back through your spine. Your breathing will be very shallow, count out loud to make sure you keep breathing and count to 100.

    Another exercise is to get on all fours, hands under shoulders, knees under hips. Keep your back straight. Exhale all the air from your lungs and pull your belly button back to your spine. Hold for 30 seconds. Repeat a few times.

    Also good to do are planks if you make sure that you are really concentrating on sucking in that belly button. Hold as long as you can – I like to do 50 seconds, 10 seconds rest.

    Those are the 3 exercises I started doing every day and my waistline is measuring smaller and the diastasis has improved quite a bit (almost closed now).

    There is a book called "Mummy Tummy" by Tupler, and she mentions exercises similar to above. I don't plan on buying the book, but searching online about the techniques was helpful. In the book she recommends using a splint (hers of course), but I haven’t been using one.


    This link has a great illustration on how ab separation changes your shape:

    http://www.momaroo.com/758365915/rehabilitation-of-my-abs-post-baby/


    Interview with the author:

    http://www.webmd.com/fitness-exercise/lose-mummy-tummy

    I hope that helps!
  • BeFitMom
    BeFitMom Posts: 17
    To repair diastasis recti after pregnancy, you need to start by building a lot of strength back into your deepest abdominal muscle, your Transverse Abdominis, or TvA. When contracted, the TvA compresses the abdomen. The TvA does not move bone. Then after this muscle has regained adequate strength, you need to do specialized postnatal rehab exercises that train the muscle to function properly as a stabilizer. (The Tuppler technique does not do this critical step.)
    If your mid line is very wide, more than 3 finger-widths, you can/should add manual splinting of your mid line with your hands to assist your TvA.
    Planks and other quadruped exercises that place the mid line/abdominal wall in opposition to the force of gravity should not be done until the TvA has been rehabbed.
    In the mean time, do not perform ANY abdominal exercises that lift/flex the upper body off the floor or against the force of gravity, as these moves will make the condition worse. No crunches, oblique pulses, roll-ups, roll-downs, most Pilates mat work, and yoga moves like “boat pose.”
    All women with diastasis should use the “log roll” technique when rising from the floor, or getting out of bed to protect their mid lines.
    BeFit-Mom
  • ExplorinLauren
    ExplorinLauren Posts: 991 Member
    Thank you guys so much :) I do have a splint, but honestly haven't been wearing it like I should :( I'm def going to start tho! And I was supposed to start P90X Thursday... but I guess the ab portion will have to wait :( Thanks for the advice :)
  • twinmomtwice4
    twinmomtwice4 Posts: 1,069 Member
    bump (lots of great info here!!!)
  • girlznme
    girlznme Posts: 28
    Thanks for the info!
  • tulip07
    tulip07 Posts: 167 Member
    4.5 years ago, I had large twins (7.5lb and 6lb) - :smile: well large for my body because I am only 5ft 1in with a petite frame. I went from 135 to 200 lb when pregnant with them, and I did end up with diastasis recti. 1.5 years after my pregnancy I researched about this a lot. I measured at the time and had about 2-3 fingers of space.

    I borrowed Julie Tupler's book "Lose your mummy tummy" from the library, read it and followed some of the suggestions, not a lot. Then life happened and fast forward to now (no exercise at all for the last 2 years) and I think my diastasis recti does not exist anymore! I still have a big tummy (most of my fat now goes there), but there is no separation in between. I guess, I wanted to say, time does play a role?
  • ExplorinLauren
    ExplorinLauren Posts: 991 Member
    4.5 years ago, I had large twins (7.5lb and 6lb) - :smile: well large for my body because I am only 5ft 1in with a petite frame. I went from 135 to 200 lb when pregnant with them, and I did end up with diastasis recti. 1.5 years after my pregnancy I researched about this a lot. I measured at the time and had about 2-3 fingers of space.

    I borrowed Julie Tupler's book "Lose your mummy tummy" from the library, read it and followed some of the suggestions, not a lot. Then life happened and fast forward to now (no exercise at all for the last 2 years) and I think my diastasis recti does not exist anymore! I still have a big tummy (most of my fat now goes there), but there is no separation in between. I guess, I wanted to say, time does play a role?

    I do believe time has alot to do with it too, I think over time it will slowly heal... But, maybe not completely? I think my biggest fear is doing a bunch of ab exercises and making it look worse :(
  • bodybytrimester
    bodybytrimester Posts: 2
    You should try the postnatal DVD, Body by Trimester-postnatal edition. www.bodybytrimester.com As a pre/postnatal exercise specialist and having gone through two pregnancies myself, I share my secrets to staying in tip top shape and recovering the abdominals. After having diastasis recti myself, I pay special attention to avoiding this condition in my prenatal series, and then minimizing it in the postnatal edition. My clients in my studio LOVE it and it has worked for all of them. Check it out, and let me know if you have any questions. Good luck.
  • darrcn5
    darrcn5 Posts: 495 Member
    BUMP! Awesome info in this thread.
  • danilee1020
    danilee1020 Posts: 85 Member
    bump

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