Learn more about Diastasis Recti During Pregnancy
*You should not do exercises that have you lying on your back for extended periods of time. Performing this self-test for 30 seconds will not harm your baby!
What can happen as a result of your expanding belly is the rectus abdominis muscle can become separated from the connective tissue in between. It is not harmful, but it separates your rectus abdonimis muscles into a left and right side and the muscles can no longer contract effectively. If you have diastasis recti either during pregnancy or after pregnancy, you should stay away from twisting motions, planks, quadruped positions, and crunches—any movements that add stress to the tissues...like traditional ab exercises.
This condition can be accentuated by lordosis, or sway-back during pregnancy. It is best to keep your hips stacked over your knees while standing.
As I mentioned earlier, you should stay away from traditional ab exercises. But it is important to connect with you transverse abdominis and inner core. These are your core muscles that support the baby. To activate these core muscles, simply place your hand across your lower abdomen, below the belly button, and pull your abdominals away from your hand until you see light shining through the gap. Breathe normally so that you avoid sucking in rather than truly activating the abdominal muscles.
You should also use a Prenatal Workout that includes modifications for the ab separation. All the Moms Into Fitness pregnancy workouts have modifications.
And you might be asking what happens after the baby is born? Most of the time the condition goes away after the baby pressure is gone. But if it doesn't it is best to stay away from traditional ab routines. You will want to focus on movements that activate the transverse abdominis. Check out the 8 Postpartum Ab Exercises that work the transverse abdominis.
A recent study of 63 women found that postnatal exercise—specifically isometric transverse abdominis work, overall resistance training, and cardiovascular exercise can eliminate diastasis recti.
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