Diastasis or Split Abdominal Muscles–What is this?
So I was recently asked by one of our bootcamp members about how to properly deal with the split in her abdomen which occurs during some pregnancies, known as diastasis recti. She wanted to know which exercises were helpful and which were hurtful. I’m glad she asked because although not everyone has this issue, it is an important one to discuss for women who have recently given birth and are trying to get back in shape. Nearly 60 percent of pregnant women get diastasis recti.
Diastasis recti or abdominal separation occurs as the midline or the linea alba widens and finally gives way to the mechanical stress of an advancing pregnancy. Some separation is a normal part of every pregnancy. However when the abdominal separation is wider than two or three fingers, there has been a split and certain exercises should be avoided. Diastasis recti is most common during the third trimester and immediately postpartum and is attributed to the following influences:
-maternal hormones: relaxin, estrogen and prgesterone encourage the connective tissue to become less supportive.
-mechanical stress within the abdominal cavity: this varies due to fetus size and number, placenta size, the amount of fluid and the amount of weight gain.
-weak abdominal muscles: women who have strong abdominal muscles are considered more prepared to resist this condition.
EXERCISES TO DEAL WITH DIASTASIS
Focus on abdominal compression exercises like those in pilates where the belly button is pressed firmly to the spine during an exhale. Perform curl-ups or sit-ups in a semi-recumbent position rather than supine or on your flat back.
Breathe out while pressing that belly button to your spine and only lift your head slightly. You can even press your fingers down on your abdominals while you do this. Exercises where your feet are flat on the floor while you lift and lower one leg as you breath out to push down can help aid this area.
Sitting up and performing a slight curl while breathing out also helps this condition. You can perform this active breathing while sitting in a chair or anytime throughout the day. At bootcamp, just avoid the side-to-side oblique exercises and twists and we’ll give you something else to do such as a pilates exercise that strengthens the abdominals through controlled movements and breath.
It’s important to recognize if you have this and to make sure that you are not doing anything to hurt yourself and cause the condition to worsen. Oblique exercises are not recommended such as twisting the spine and curling upwards. Unfortunately in some extreme cases, surgery is needed. But we aim to avoid that and use exercise as a way to heal and strengthen this area.
-Liz Samuel
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There is no better way of abdominal fat loss than to eat balanced foods and a nutritious diet. Indulge yourself into activities that will allow you to sweat. Do cardio exercises or try running, jogging or walking. There are just so many things that you can do to encourage fat loss. Weight training has the ability to increase lean muscle mass as well as your metabolic rate. This means that you can burn fat even when you are resting. So now, try to look for activities that may encourage flatter abdomen!