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Diastasis Recti: Battling The Post-Pregnancy Pooch
Fitness | September 23, 2015
Diastasis recti occurs most frequently in pregnant women and, ironically enough, newborn babies. It’s a fairly common condition that causes the two sides of the rectus abdominis (what we normally consider our abs) to stretch apart and remain stretched apart even well after pregnancy. What happens is the vertical connective tissue running down our abdominal wall known as the linea alba weakens, stretches out and causes the two sides of the rectus abdominis to separate leaving a protrusion or a pooch.
While this may not be the most exciting news for pregnant moms and those of you trying to conceive out there, it’s certainly not the end of the world! Except in rare cases, diastasis recti is a completely solvable problem. It may take some patience and diligence, but if you’ve been training with me long enough at the ZGYM you should already have plenty of those things :).
Prevention is Your Pound of Cure
Diastasis recti is less likely to occur in women with strong cores. Not just noticeable six packs either. I mean even deeper than that. The muscle behind our rectus abdominis known as the transverse abdominis is the body’s natural girdle. It maintains our posture and protects our spine. It may not be as flashy as a six-pack, but it’s a vital muscle to develop. The stronger this muscle is the better off you’ll be not only in preventing diastasis recti, but also from all that notorious back pain associated with pregnancy. That said, become friends with planks! Planks are a simple, highly effective exercise to engage and strengthen the transverse abdominis muscle.
It’s Not The End of The World
If you do happen to develop diastasis recti after giving birth, don’t panic. In fact, all women experience some abdominal separation during pregnancy, it’s just for many (if not most) this separation is temporary. For those who are left with diastasis recti, the key is to approach it intelligently. Do not freak out and start doing sit-ups and crunches like a crazy person. These types of abdominal exercises can actually be counter-productive and may make the diastasis recti worse. Again the focus needs to shift to the transverse abdominal muscle. This not only includes planks, but glute bridges and body weight and kettlebell squats as well. Yoga is also extremely beneficial.
Have you experienced diastasis recti after pregnancy? Do you know anyone who has? Share your thoughts and experiences.
Private Member |
Hi Zuzka, I read about this just recently, I had no idea something like this exists! I read that if you keep working out during your pregnancy (which is something I’d like to do) some certain exercises can increase the risk of developing diastasis recti. Plank and crunches were among them (if you’re doing these during the pregnancy). Do you know anything more about this? Which exercises are better to avoid during pregnancy?
Private Member |
I read too that crunches and sit ups should be avoided during pregnancy. Sometimes, even after; they put pressure on the pelvic floor. If it’s weak, it can lead to uterine prolapse later – which you really don’t want.
I also find that sit ups are overrated. Many other exercises like those we can find here that helps to reinforce the transverse abs are more effective according to my experience than isolated moves. 🙂
Private Member |
ca, usa
I am in my late forties and have given birth to 4 sons. 13 year old down to 3 year old. This did not happen to me. (that I know of anyway) 🙂 I have worked out since 18 years old and I truly believe that is the key. My skin stretched and will never be the same but I am not worried about it. The fourth one put me over the edge! My advice to all those pregnant or planning to be, workout during your pregnancy as long as your doctor ok’s it and equally, if not more important, in my opinion, eat clean! I didn’t use my pregnancies to “pig out” and it made a world of difference.
Private Member |
holland, pa
I’ve had 2 kids and have this…it stinks because I work very hard here and eat moderately healthy following Zs guidelines here, and while I see my upper side and the rest are nowhere to be found. Super frustrating. I’ve looked up trans abdominal exercises but they don’t seem to help all that much either 🙁 I’ll keep pushing though!!
Private Member |
There are 2 systems for DR. I chose the mutu system. It’s a specific exercise plan-12 weeks that will target the DR. The creator also discusses alignment, diet, and proper footware. It had helped me a lot. After 5 weeks into the program I didn’t have back ache.
I hope Zuzka can shed more light on DR.
Private Member |
I have a DR and I process of recovering. The mutu system is what I felt was more practical. The other system requires a splint to be worn. Not practical for me.
Pregnancy will do a number on our bodies so healing needs to take place. Healing takes time and it’s tough to be patient with the process. Good news, I haven’t had anyone ask how far along I am.
Private Member |
Hi Zuzka,
I gave birth to my son in February 2013 and never struggled with this problem. I guess I was lucky, but I was also very careful with what I ate during pregnancy. I didn’t use to train as much as I do now (pre pregnancy I had not yet heard about your workouts) but I used to do a lot of Zumba and cardio and I kept on going until I learned at 20 weeks that my son had a cardiac problem (no worries, surgery was done at 21 days after birth and he’s perfectly fine now and it was not related in any way to me training daily).
Even with the problem I continued to do small workouts daily and to watch my food. I think that it might have helped a lot. Three months after giving birth I had came back to my prepregnancy weight and I continued working out with more intensity.
I believe that we might be able to help this from happening a little. Even if sometimes it still happens no matter what, we might be able to make it less of a problem and solve it faster.
To all of those struggling with this issue, I say don’t worry and follow Zuzka, your workouts are awesome and I’m sure they’ll help 😉
Have a nice evening,
Natacha 😊 XOXO
Private Member |
try a vegan diet…..
Private Member |
i thankfully didn’t develop this, but I am religious about exercising consistently and eating clean!! I worked out (before!) and throughout my entire pregnancy with my daughter. Id like to think I have a strong core as I was able to push her out in 20 minutes! She is 2 now and I have definitely struggled with the lower belly area but being persistent with my training, using heavy weights when I can, and eating clean (little to no sugar and low carbs) has made a huge difference! I followed Zuzkas workouts the whole time but modified as needed. I couldn’t wait to get back into exercise again postpartum because it really helped with my moods. I crave the “me time” of working out.
Private Member |
Thanks Zuzka for covering this topic. I’ve had 3 girls and discovered after the last child that I have a 3 finger wide gap. The best info is from mutusystem.com for those moms out there that are unsure what to do. Could you possibly integrate more diastasis recti friendly moves into your workouts? Thanks again!
Private Member |
I have had one child and was aware of this condition while I was pregnant. I was in relatively good shape before I got pregnant, and I worked out during as well, but made sure to watch videos on how to properly work out to strengthen my pelvic floor. I focused on these when I was 5 months +
If you just had a baby (or many) you really do need to educate yourself on proper exercises during pregnancy and after. If you are unsure or believe you have bad Diastasis Recti, then you can see a physiotherapist. They are trained and know the exercises to help you bring those muscles back together so that you can then do Zuzka’s full workouts without worrying about hurting them further. This is what I did, and I am now in way better shape than I ever was before I had my son. If you aren’t sure if you have it, you can also search videos on how to check. It is a simple thing to do yourself if you know what to look for.
It’s great to see you creating some awareness of this Zuzka! I believe many women are not aware of this and that there are things every woman can do to lessen the severity of this condition before, during and after pregnancy :).
Private Member |
I had this and still do. It really freaked me out when I was like 4 months pregnant and when I leaned back I saw this weird protrusion in my belly. Thank god my bro is a doctor and told me right there I had diastasis recti. It is getting better now that my son is 18 months but I still see it when I lean back and no matter what I do I can’t get a flat stomach.
Private Member |
switzerland/, france
I am doing the MuTu system program and it is a holistic approach. It works great! the right exercises for the core, for the posture, and you get to workout too…but the right things.Of all things I read and searched and experimented, I can only recommend it.
Private Member |
valras plage, france
I have lived through two pregnancies …and planning a third! I only really saw a defined six pack on my body for the first time after them (doing Zuzka workouts!)..My advice: workout during the pregnancy!! It is so important to stay strong for you and your baby. I continued my training (running and weights) up until 7 months!. Eating right is important. Although I tended to retain a lot of water at the end of both of them. But the my most effective method. Nursing. Nursing makes the uterus contract back into place and burns calories like no tomorrow!!! Also I got a fantastic running stroller. I took the babies on some fantastic runs. I put so many miles on the stroller I had to change the tires twice! Best of luck to those with babies on the way and those tempting to get pregnant. It is truly a wild journey but you do NOT need to sacrifice your body..totally.
Private Member |
I didn’t have diastasis recti, my muscles were very strong, in 2 weeks I had flat stomach (even after c-section). I moderately worked out during pregnancy, remaining in the last month just with a daily walk and pregnancy yoga workout. Made a difference, I only put on just about 22 pounds (I’m more than 6 feet tall), baby was fat, no problem there. I, though , was very worried I would develop diastasis since I read that very strong muscles can cause a deeper separation. Was not the case, but I also read that doing mild crunches while squeezing a towel around your waist helps, and also, transverse muscles exercises, as Zuzka said, so I was prepared. Hope this helps any momma confronting this situation.
Private Member |
switzerland/, france
Unfortunately muscle strength (especially the transverse muscle) is sometimes not enough since the linea alba is soft connective tissue.The towel around waist one of the good exercise to do . I had too large babies and were very low in the abdomen, so it did cause damages.No matter how fit I was and healthy I ate.
“luckily” I had to have 2 c-section so the pelvic floor damage was not too bad. Only slight DR, stretchmarks and a tear in the abdominal wall (burst of growth at 7months, which was very long to heal) at 2nd pregnancy.