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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, Actually I have this problem and I’m fighting now. This is my second child ( it was 6 months ago) after first I didn’ have it. What I can say: it looks like I would be in pregnancy still especialy in evening(4-5 months). I had very strong muscles and I know that it was the problem because my muscels weren’t flexible and they put on. It was also becuse of a big baby. Before pregnancy I did exercises six times a week also with you Zuza I had very impresssive ABS and I was very active, I also was active during my pregnancy and nonetheless I have diastasis recti. In Poland this is strange topic nobody can help you, but I find a good physiatrist and we working together about 3 month. I see progression. I don’t know if I will have my “old: ABS but I try. Zuzia if you could help women in this problem It would be geat.
Private Member |
Hello, it is the same case here in Slovakia althought recently people have started to talk about it more. I´ve had the same problem since the birth of my babygirl which is now 21 months. First I didn´t suppose I have diastasis but then I realized it´s my case too and for the last three months I´ve been working on healing it with some exercises and actually it gets much better. I added HIIT training and it seems this combo works well. Important is not to do any typical crunches, sit-up, legs in the air exercises and also plank (and plank based exercises) is not really in place when your transverse abs are still not strong enough to support whole your core.
Private Member |
Hi Zuzka, great article! I do your workouts and am in terrific shape, but since having my two children I definitely have diastisis recti- about a finger width and a half around my belly button. I am careful with my workouts and avoid certain exercises, mostly just doing planks, but have come to terms with the fact that it is probably here to stay. That said I don’t think it is uncurable- I’ve done a lot of research and the kind of exercises that really fix diastasis recti really focus on the deep internal muscles- they are boring, require a lot of concentration and dedication, and despite looking easy, they are not. However, I don’t have a lot of time and I prefer your workouts, doing modified versions of certain exercises…. the diastasis isn’t so bad that it majorly affects my physical appearance (okay, after a meal I may pooch out more than some, but it really isn’t bad) or my health, and my pelvic floor is in great shape. IT definitely can be annoying, and I would definitely encourage women who are experiencing it, especially if it’s bad, not to rush into working out hard core right away. As much as the zgym is great, it isn’t the best the first months after having a baby- it’s really important to take care of your pelvic floor and strengthen your transverse abs as much as possible— there is nothing more disheartening than trying a hardcore workout only to find that you are peeing yourself all the time. My advice to women experiencing it would be to take your time to get back into a regular workout routine, take care of your pelvic floor… and if you have 1 finger width of separation after losing weight and feeling good again, it’s really not the end of the world.
Private Member |
Hi Zuzka, yep after two kids my tummy has stayed separated. My daughter was almost 10lbs at birth, and my son weighed in at 11.5lbs. Needless to say they were huge, and my short torso gave them nowhere to go but out. I have definitely been frustrated for the past nine years trying not only to get my abs stronger and reconnected, but to support my posture. But, your workouts, and a lot of diligence has helped me to at least maintain the situation and improve it. Planks are my go to strategy for keeping my abdominal muscles strong.
Private Member |
switzerland/, france
thanks Zuzka! I have been long waiting to see if all my comments referring to diastasis recti would eventually get an audience! I guess it did;)
Though planks are not the thing to do right away(against a wall, yes, then on elevated surface, then on knees). I do my MuTu system core routine every morning…laying on the back (this is so cool to start slowly within 5 min. after waking up and already working out!), I do a lot of cat-cow for warm-up…for more than 20 years. Since I started yoga, I totally love downdog, my favorite posture and mountain pose.
Well, what I mostly learned with the affiliate of MuTu system, biomechanic specialist Katie Bowen…that all starts with posture.And I love that you posted the Postural therapy! I have rounded shoulders and a wrong breathing pattern. Therefore it lead to too much pressure on the lower belly. I have to re-program myself to sit upstraight with scapula in the right position and breathing through the ribcage (to allow hypo-pressure in the lower abdomen). I love jump rope for that: it is tough on the pelvic floor BUT it is actually a test. However I only do alternating feet moves (high knees, scissors, 1 leg hops…no jacks) and focus on my form.
My diastasis is not an issue any longer, but I continue to avoid any moves that provide forceful forward pressures that cause the rectus abdominis to open up (like those old glasses cases that you press to pop open).No crunches ever, no sit-ups, no boat pose. Loads of squats, lunges, isometric abs.
My next challenge is to convince my husband that the inguenal hernia he had surgery for are due to too much pressure in his tummy. When doing forceful moves, if you don’t breathe right and engage the core in the wrong way…it cracks somewhere in your abdomen = hernia (or could be pelvic floor issues like prolapse, leakage,…) .
Also it is somehow genetic. I did loads of breathing exercises and all good ab workout during pregnancy.but there is only so much we can do! its like have genetic for hairloss…a guy could eat super clean, massage his scalp every day..if programmed to fall, they will fall!
Private Member |
I thankfully did not have this happen. Or stretch marks (EXFOLIATE!). I had a fairly strong core before pregnancy though. I didn’t work out much throughout because I was exhausted all the time, but did walk a lot and did planks until physically impossible. I think that helped a lot.
Private Member |
I did gain a lot of water weight during my pregnancy, but fortunately this did not happen to me with my daughter. I had been an avid exerciser for at least 10 years before I got pregnant and had a pretty strong core. I have always struggled with a little lower belly pooch most of my life but I think that is due to bad posture at a young age (slight scoliosis) and a bad car accident when I was young. However, this did happen to a friend. Hers was really bad and she swore by the Tupler Technique. This does exclude any exercise that involves a crunch or plank for a period of time. Until it closes…
Private Member |
Ahoj Zuzka,
prepáč, že nepíšem po anglicky.
Mám za sebou dva pôrody, 2013 a hneď 2014 a okrem diastázy mám aj pupočníkovú herniu 🙁
Pre mňa je to taká menšia životná tragédia, už nikdy nemôcť klasicky zaťažovať brušné svalstvo.
Predtým vyšportované, štíhle a pevné brucho je teraz….katastrofa.
Okrem toho hernia dosť bolí a treba ju zašiť, ale až keď dodojčím.
Nie o tom som chcela. Existuje veľmi dobré a efektné cvičenie – metóda, ktora pomáha pri diastáze brušných svalov.
Primárne je cielené na chrbticu a držanie tela no brušné svaly sú samozrejme súčasťou a dávaju sa na správne miesto.
Okrem toho toto cvičenie pôsobí aj preventívne a regeneračne.
Vymysleli ju v Čechách a praktizujú ju už dlho, mne pomáha:
http://www.spiralstabilization.com/cz/b-diagnozy/10-distaza-brisnich-svalu
Private Member |
Thank you Zuzka for bringing it up. See how many people are interested. Interestingly enough, men can develop this problem too. With your expertize, maybe in your zgym workouts and youtube videos you could mention to do the modified version if the exercise is too intense for people with the DR. I have a 2 finger gap for 20 years and would really appreciate that. For instance, I am not sure if I should do russian twists with a kettlebell (my favorite), I’ve read it can get worst.
Thanks,
Lena
Private Member |
I have this problem. My weight has always been good but I have this and it’s awful. So unfair makes me very low😔
Private Member |
I have it too…… Hate it! My daughter asks me if I’m pregnant every once in a while. Not fun.