Mary had a baby eight months ago. She loves everything about her life save for one thing. Her tummy. "I still look pregnant," she laments. She has tried exercises and a healthy diet, and while the pounds drop off everywhere else, the tummy goes nowhere. Sounds familiar?
Diastasis recti is a condition that is often overlooked but nevertheless very common. The reason for the pooch that never goes away.
What is it?
Diastasis recti is the separation of the abdominal muscles caused by the pressure applied by the expanding uterus during pregnancy. The pressure is so much that the two central parallel muscle bands (Rectus abdominis/ six pack) separate.
Unfortunately, once the baby is out, the muscles do not close back up, presenting the problem of a pooch that sticks.
Do you have diastasis recti?
There is a way to check.
1. Lie on your back on a flat surface.
2. With your palm facing you, place your finger on the belly button
3. While pressing down your finger on the belly button, lift your head and neck. If you feel a separation, then you have diastasis recti. Repeat this while pressing your fingers just above and below the belly button. This is to check for the extent of diastasis.
How exercises can help
Some cases are too severe and need the assistance of a medical doctor or a therapist to sort out. Some mothers opt for a tummy tuck. For the small separations; there are exercise that could aid the recovery of the muscles. You however have to be careful as some exercises can worsen the condition.
DO:
Engage your deep core muscles. Get your muscles to tighten up by pulling in your belly button as you exhale. Do this purposefully and regularly.
Recondition your tummy muscles. You do this by learning to take deep breaths. Lie on a flat surface and take a very deep breath. Hold for a bit and then exhale.
Squats with feet flat on the ground and proper breathing techniques.
With the help of a Tupler certified fitness trainer, you can carry out the Tupler techniques. This is a set of exercises that requires you to have a belly splint on to facilitate healing.
AVOID crunches, sit ups front planks and press ups. These exercises will give your abdominal muscles a cone like look that won't go away
GLANCE BOX
66 per cent of women with diastasis recti also have pelvic floor problems.
Some babies are born with diastasis recti but this often resolves itself as they grow up.
Men can develop diastatis recti and athletes are especially prone to the condition due to injury