Since I am venting my frustrations, I may as well ask if anyone dealt with ab separation/diastasis after pregnancy themselves or with a client and was able to improve it. I have it big time, and it is so frustrating because it's basically muscle making you look like you have a pooch. The abs separate which is normal but do not go back and then the fascia and organs push through to look poochy. I have been doing special exercises to correct it, but it only got a little better. Anyone btdt? Thanks.
I saw a "specialist" on this problem who is somewhat known in NYC who advised no crunch or forward forceful movements which apparently excaserbate it. Instead, I was advised to focus on the transverse by pulling in my abs for extended periods of time and cinching my waist while doing so. It got somewhat better but still a big (relatively of course) issue.
Did the specialist give you any exercise progression other than just pull your TA in? Following is a progression I have used with my patients. I am far from a specialist or expert in this area, but what I used seemed successful.
Keep in mind that it will take TIME. You didn't say how far post-partum you are, but in my opinion, once you have had a baby, you are post-partum for life. Those muscles need special attention because they were so stretched out, and not just in women who have/had diastasis.
1. Breathing. Lying supine, draw your breath in down to your belly, and release it by pulling your transversus in toward your spine. As this gets easy, progress to all fours and then standing.
2. On all fours: scooping. Pull your belly button up toward your spine while keeping your back in a perfectly straight table-top position. Can coordinate with breathing. As this gets easier, progress to standing.
3. Any and all pelvic floor exercises ... ie Kegels.
4. Pelvic tilt with bridging.
5. Planks. You might need to start on your knees, and progress to on your toes. This is an advanced exercise and should only be done after the other exercises are all easy.
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Thanks Julie. I had done some of those early on with the trainer, so I am doing planks now and can do them on my toes (glad to hear you condone them, I was not sure if it was a good idea but was eager to move forward). I seem to have done everything you suggested but in a sitting or standing against wall position rather than lying most of the time. I couldn't agree more on the once pp, always pp (my son is 18 months btw). For now at least my core is definitely still a weak point. I was hesitant to even go back to lifting heavy, but after a year of the prescribed exercises, I thought that the full body program could help if I was conscious of pulling in while lifting and kept up the other stuff. I am still not doing crunces in any form though so that is the one part of nrolw that I skip. Anyway, I hate to take up pace on a topic of limited interest, but I really appreciate your feedback!
Not a problem, that is what the forum is here for! Glad to hear that you've been at it a while. If you can plank on your toes for 2 minutes, then you need to progress even from that one ... if you need ideas, let me know and I can dig up some good pics as can Lisa~.
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Oh, I'm so glad you posted this! I don't/didn't have diastasis recti, but I've had two c-sections, and I definitely have the pooch. I was doing crunches like crazy before I started NROL4W and i think that it got worse! Eek!
Julie, can you explain more about the "transversus"? I think I know, but I'm a little unsure. And is the pelvic tilt with bridging where you lie on your back with knees up and then lift the pelvis up and down? And maybe hold it up for a while? Could you give me more info?
This has actually been one of the things that has frustrated me the most lately because I've noticed nice changes in my arms and legs, but that pooch is making me nuts!
Maggie, don't get frustrated! Keep in mind too that the lower abdomen may be the last place you lose fat. But, if it is lax muscles, doing core work will help.
The easiest way to get you to activate your transversus is this. Stand relaxed and let your belly totally hang out. Now, pull your belly button in, like you are trying to zip up tight pants. If it is too hard in standing, get on all fours and let your belly hang, then pull your belly button up toward your spine.
A posterior pelvic tilt is where you lie supine (on your back) with your knees bent. Rotate your pelvis so that you are pulling your pubic bone up toward your ribcage and flattening your lower back into the floor.
Once you are in this position, the bridge part occurs, where you extend your hips and press the front of your pubic bone toward the ceiling, maintaining that pelvic tilt (ie do not let your lower back arch!).
For many women, standing in an anterior pelvic tilt is very common. These people need to work on consciously maintaining a more posterior tilt, bringing them to neutral. (Although there is frequently more to it than this ... with glutes not working, TFL being overactive and tight, hip flexors, etc) This in turn will lessen the appearance of a "tummy".
If you search around here and on T-Nation there are some good things posted about anterior pelvic tilt.
Hope that helps!
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Oh, and I keep meaning to PM you. I think that you might be the same UConnJulie (how many can there be, right?) from a group I was in on another boards. I'm actually Sinead, not Maggie (Maggie is my daughter. ). Ring any bells?
hehehe! I thought that was you!! Nope, I haven't really posted there since Maggie was a few months old. WAY too much drama! it's great to see you over here, though. Who knew we'd run into each other in cyberspace again!?! Too cool!
Sinead,
Just wanted to say that I feel your frustration! The cruel irony is that it looks like a fat tummy in clothes (out of clothes, just looks like something is wrong with my tummy). My waist was always my smallest part, so now I don't really have a small part (oh wait I do, now I'm kind of small-chested after bf'ing two kids - that was my big part before - what a great trade). Oh well, worth every protrusion, right?
Hopefully someone else will benefit from this post besides me, but I am hoping for some more great advice from Julie or any others with this issue.
Julie, I think I mentioned I was doing some seated movements (bringing belly button to back and holding) while splinting. I have also moved to planks and now ball crunches where hands are on floor, facing down, and legs on the ball (not on my back on the ball). Both of those feel ok. I am also doing side planks. What would you recommend next? I'm hesitant to do wood chops or anything of that sort right now, would you agree? I have some definition now so I must have built some strength but still that major diastasis pooch (so I have a defined pooch, not exactly what I was hoping for).
diastasis recti?
And is the pelvic tilt with bridging where you lie on your back with knees up and then lift the pelvis up and down? And maybe hold it up for a while? Could you give me more info?
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