Diastsis Recti" (Also Known as Abdominal Separation)

Updated on August 25, 2010
M.E. asks from Salt Lake City, UT
10 answers

I read "How to Lose Your Mommy Tummy" and was wondering if there were any more ideas on how to help tighten the muscles. I try to remember to do the exercises while at my desk. I am nervous about doing sit-ups. I am afraid I might be doing the wrong kind, making the separation worse. Just wondering if anyone had any more suggestions. Thanks for any ideas.

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A.G.

answers from Denver on

M.,

There is a great class out there called Restore the Core. It was designed by a mom who had 2 difficult pregnancies that both resulted in C-sections. Diastasis Recti will gradually heal but doing exercises that are too aggressive too soon can slow down the process. That is why Restore the Core is so great; it's a 50 muinute mat-based class, similar to Pilates, but structured more towards moms to help them reclaim their bodies. Pregnant moms can also do this workout safely, as there are modifications for every exercise.

The instructors who teach Restore the Core are all very well educated about pre/post natal issues and I highly recommend the class. You'll be able to reduce that low belly sag we all have after having kids and lose inches off your waist, hips & thighs, too. To find a class near you visit: www.strollerfit.com.

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K.J.

answers from Salt Lake City on

pilates is great. yoga is good too

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T.O.

answers from Denver on

We have a lot in common. Our son will be 3 in June and I just delivered girl twins in Feb. I also have the book but have a HARD time remembering to do the exercises. It feels like you have to do them ALL day for there to be any results. I have actually gone to see a general surgeon because my ob/gyn thought I might have an umbilical hernia. Turns out, I really just have a MASSIVE split in my abs. I am extremely self-consious about it because I still look 6 months pregnant. I would LOVE for you to pass anything on to me if you learn anything useful! I am sorry that I am not more helpful, but I am thrilled to know someone else is experiencing this!

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R.F.

answers from Salt Lake City on

I had a new baby 6 months ago...and have been working out without much actual weight loss on the scale...until a couple weeks ago when I incorporated this into my day. Check out what it is on my blog. www.fordeverfamily.blogspot.com it's amazing!!!!!

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C.K.

answers from Denver on

Do a mini crunch as you criss cross your hands over the separation to bring your stomach muscles together as you crunch forward. Do the same as you do a "pelvic tilt" where you tilt your pubic bone up toward your belly button. Make sure to exhale as you do it.

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C.K.

answers from Chicago on

As a Physical Therapist and Pre/Post Natal Pilates Specialist this is a common diagnosis I see with patients and clients. A diastasis is checked in 3 locations: at the umbilcus, 2 cm above, and 2 cm below. A separation of greater than 2 fingers-width is a concern (but it also depends on how far you can sink your fingers downwards through the fascial layers). The first thing I do is recomend an abdominal support to help bring the 2 halves of the rectus abdominus muscle together (Better Binder). It is imperative that you avoid forced flexion of the trunk and forced rotation (the obliques attach at the rectus abdominus and working them forcefully via sit-ups or crunches or even activities of daily living such as wearing the baby in a front support carrier or lifting heavy strollers can worsen the separation and even cause a bulging or "beer belly" effect). Once the separation as closed to less than 2cm remove the support so your muscles do not become dependent on the brace.

I then recommend a protocol that includes manual approximation of the two halves of the muscle combined with activation of the deep transversus abdominus muscle. I would see if you could get a script for physical therapy or see if there is a Pre/Post Natal Pilates Specialist in your area. Surgery is a LAST resort.

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M.B.

answers from Salt Lake City on

I just googles Diastisis recti & there was the perfect site for you, it is: http://www.befitmom.com/abdominal_separation.html?gclid=C...
I know it is long but it has some really good information & tells you which exercises you should stay away from.

I would say in addition to this try eating lean meats- chicken, fish, etc.. I eat about 5 times per day- smaller portions with just the right portions of Carbs, fat & proteint to help sustain the muscle that I have and keep my stomach lean. (My husband & I own a health & fitness consulting co. THFonline.com if you want to check it out.) If you eat leaner then you can see a difference in your stomach. I know when I eat better my stomach looks alot tighter. Best wishes, I hope this is helpful.

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N.W.

answers from Salt Lake City on

I read from a fitness mag a while back that the work we do on our abs is undermined by the way we sit at our desks. They suggested holding a tennis ball between your knees when you sit at your desk.

my favorite ab exercise is the plank exercise (your abdominal separation should be less than 2 fingers before you do it):
it's like a push-up except you start completely on the floor and go up to having your hands and forearms on the floor (arms parallel to your body, 90 degree angle at your elbows.) You focus on keeping your abs tight. You hold that 'up' pose for 10 seconds...and then rest on the floor for a minute...and do it a second time.

I've seen this done with your feet on a low couch or footstool instead of on the floor. I wish i could find pictures for you.

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A.P.

answers from Denver on

You've got a 3 year old and twins!?!? Your plate is full! Take it easy on yourself and put off losing your mommy tummy until the kids are older.

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A.M.

answers from Denver on

I wouldn't do situps but do crunches instead. But more importantly do the following:
I went to a pt lady at the mapleton rehab in boulder and she specialized in tummies. She showed me that the exercize where you lay down on back with about a 1/2 inch to 1 inch gap in the small of your back not touching the floor. Then you draw your belly button to your spine and hold this position for 10 counts and still breathe at the same time in small breaths so not to pass out. Do this 3-4 times a day and gradually work up more sets. I was told that this helps the deeper muscles beneath the ones that the crunches take care of. She told me that you could do crunches forever but never tackle the real problem with the deeper muscles.
If you can palpate a gap (diastsis recti) above your belly button say more than 2 inches, then I would consult your doc and a pt person. Hopefully surgery wouldn't be neccessary but you don't want to have a hernia.
Try those belly button to spine things and don't over do it. I'll bet you'll notice a difference.
Good luck.

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