Diastasis Recti Exersize

Diastasis Recti Exercises

1.Lie on your back with knees bent and feet flat on the floor. Cross your arms over your abdomen like you are hugging your belly.
2.Exhale as you slowly lift your head (and shoulders, if you can) while hugging your abdomen - that will urge the two sides rectus to contract closer to each other, helping with closing the separation.
3.Take a long towel and wrap it around your torso with the ends in front. As you perform a crunch, pull the ends of the towel towards each other in front of your belly button, which will also urge the muscle back together.
4.Lie on your back with knees bent and feet flat on the floor. As you exhale, slowly extend one leg along the floor, feeling your abdomen contract below your belly button. Inhale as you return to the starting position.
5.Repeat with the other leg

Hope that helps!!!

I used this and found it really effective:
http://www.amazon.com/Bouce-Back-Fast-Natal-Conditioning/...

I have twins that are 20 months and this woman came to our moms of multiples group and presented on diastasis recti exercises. Many of the moms in our group have diastasis recti and now have the ability to correct this and pull thier muscles back to the center. However, she did say that if it was severe enough it may require surgery?? You may have to check with you OB on that. But we were able to purchased a CD for $15 after a demo and these are good exercises. Its been a couple weeks and I can already feel a difference. Check out her website, her name is Janice Novak. Good luck and here's to six pack abs after childbirth! ;)

http://improveyourposture.com/blog/

I had two GIANT babies, so I know all about this. I'm around your size as well, so it's really disheartening when someone asks you if you're "having another soon" when you're six months postpartum. I am now 18 months postpartum and look about 3 months pregnant now, which is an improvement!

Anyway, I feel your pain, and here are a few thoughts:

1. It WILL get better. Diastasis, given time, does get better over time, especially if you are staying fit and exercising regularly. I have an 18 month old now (second of my two huge babies) and it's already getting somewhat better.

2. If you are going to do abdominal exercises, I highly recommend starting with the book "Lose your Mummy Tummy." It's not very expensive, and it really teaches you how to pull your separated muscles together on your own. You need to learn how to pull your muscles BACK into your spine (it really feels like you're pulling them together - and you end up doing a kegel at the same time :)

3. You shouldn't do crunches or other traditional ab exercises until you really learn how to do #2

4. Remember #1 - as long as you're exercising fairly regularly (and walking counts :) and keeping yourself fit, it will get better over time. It just takes a long time!

Best of luck,
Amy

you sound just like me:) i'm 5'8 and a size 6 and always look very pregnant as well:( i am currently pregnant with my 4th and the diastasis was pretty bad before this one. anyway, i believe you want to stay away from straight crunches and really work on your transverse muscles, pelvic floor and core muscles. there are plenty of websites that have great exercises with consistency being the main factor on repair. i haven't really had much luck with anything specific, but haven't tried very hard since i've pretty much been pregnant and nursing for the last 6 years:) but after this one i have big plans:) good luck to you i definitely feel your pain and look forward to your answers.

Talk to your ob. He/She should be able to help you with information.