Postpartum core exercises l workout to heal Diastasis Recti & loose after pregnancy belly - Part 1
Diastasis is common in moms who have repeated pregnancies, are older than 35, or deliver twins, multiples, or a baby with a high birth weight. With my first son, Christian, I only gained about 25 pounds and was thirty eight years old but very active. As fitness instructor at Goodlife & Express Fitness and my own studio, used to teach at least 1 to 3 hours a day.
I have a separation right above my belly button that's about two fingers' and half, almost three fingers wide. Even though I am back down to my pre-pregnancy weight, after almost 3 month exercise & intermittent fasting, I still have a pregnant-looking belly by the end of the day.
I didn't realize that I was dealing with diastasis recti when I first started exercising again; I was eager to get back into my routine, and probably doing too many things, too quickly—without a proper focus on healing and strengthening my core. That's why I want to warn all postpartum moms to check if they have diastasis recti, since so many things (including crunches) can make it much worse. Aside from the pooch, the condition can cause constipation, low back pain, and urinary incontinence as well.
To do a self-test for diastasis recti, lie on your back with your knees bent and feet flat on the floor. Place your fingertips across your midline and parallel to your waist at you navel. Place your other hand behind your head and lift your head up while gently pressing your fingertips down.
If you don’t feel the space between your muscles narrowing, or your fingers sink into the gap, you may have a diastasis. Move your fingers down your abdomen and keep testing along the way. (Some moms can have a separation as wide as four fingers or more.) You may also want to get a professional to check for you.
If you are dealing with diastasis recti, you should avoid doing exercises that can make the separation worse, such as crunches, planks, and twists. Jumping out of bed is also a no-no (always roll to the side first), as is any movement that causes a visible coning, or doming, in your ab muscles. Learning to use your deep core to lift your legs is important. And strengthening the transverse abdominals, the deepest layer of abs, is essential.
The key to healing (and I know this is probably not what you want to hear) is working mindfully and slowly—and taking deep diaphragmatic breaths into the back of the ribs. As you work your core, think about knitting the muscles together, and drawing in and up. Some people recommend a splint, but I personally think it’s better to work the core internally.
This video demonstrate some core abs exercises to help you heal diastasis recti. This is one of the many series video - so dont forget to subscribe to my channel so get notifications of the upcoming videos to come. I will be sharing my transformation postnatal workout journey every month.
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