Ok today's post is for all of my mommies out there. I received an email yesterday from a woman asking me what she can do for her separated stomach muscles, this is a common problem for women who have had children so I would like to give a little advice on it. Diastasis recti: This is the formal name for abdominal separation. During pregnancy the vertical mid line of the abdominal wall softens and stretches around your growing belly, this may cause it to separate. This usually happens in the second or third trimester and is painless so if you don't check for it you probably will not know it has happened.
If you feel a separation, you need to change your workout to put less strain on the abdomen's, and do your abdominal exercises differently to prevent a larger separation. You don't have to stop exercising all together however if the separation is more than two and one-half inches, seek medical advice.
Most of the time the separation will fix it self after you deliver.
To Check for Diastasis recti: Lay on your back with your knees bent and your feet flat on the ground. Place your first and second fingers just above your bellybutton. Lift the head, neck and shoulders off of the ground and feel for a separation in the abdominal wall.
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Abdominal exercises:
Do a plank: you want to start on your hands and knees. Pull your bellybutton into your spine and come up on to your toes so that you are in a flat line on your hands and toes. Hold the position for 15 sec-1min.
Crunches with your feet on the floor.
Bicycles: are good as well but if your stomach muscles are not to strong yet start with a modified bicycle. Lay on your back with your knees bent and your feet flat on the floor. Put your hands behind your head with your elbows out to the side, lift your right knee into your chest and cross your left elbow over toward it, put the right foot back on the ground and repeat with the other side.
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