It’s frustrating to still look pregnant after having kids, isn’t it?

What if you could be stronger AFTER having children?

Picture this.. little to no back pain, your stomach doesn’t stick out and you don’t have any bloating.

That’s a crazy thought, isn’t it?

The point is, your body can heal after having children.  With the correct rehabilitative exercises, diet, and addressing your stress.

**But hang on… it’s not about closing the gap when you have abdominal separation, also known as diastasis recti.**

It’s about tightening the connective tissue BETWEEN your abdominal muscles and improving your breathing so that you have less back pain and greater strength for years to come.

How? Let me explain.

Here are a series of steps you can try to tighten your separation and reduce the pregnancy look.

Here’s what I want you to focus on:

#1 Your Breathing

A deep diaphragmatic breath can help modulate the amount of pressure INSIDE of your body.  Reducing your chances of hernia’s, bulging discs and pelvic floor dysfunction.

#2 Your Pelvic Floor

Your pelvic floor helps you activate your deep core muscles and supports your low back to reduce pain.  Your pelvic floor muscles are the secret connection to your core healing.

You see, the pelvic floor {those muscles below the belt} can help restore your core.  You may be holding tension in the muscles from a c-section or a perineal tear, and this tension needs to be released.

You also may be weak in your pelvic floor if you had a vaginal birth.

So, How do you know if you need pelvic floor exercises for your separation?

  • Your back goes out occasionally
  • You feel like you have doming in your abs with sit-ups
  • You have leaking once and a while:)
  • You squeeze your buttocks most of the day
  • You can’t connect to your center at all

#3 Your Digestion

It’s very common for women with diastasis recti to have a gut imbalance or discomfort with digestion.  You may find avoiding gluten and dairy helps, but this is not the answer!

Healing your gut with the 4R approach will help soothe digestion and eliminate excess hormones in your body – causing your belly to appear bloated.  This can change!

#4 Your Stress & Sleep deprivation

Hello, sleep deprivation! Raising twins, I am no stranger to insomnia.  This exhaustion raises our cortisol levels and has us reaching for coffee and sugar in the morning and wine to wind down at night.  This sick cycle keeps us holding onto weight around our center for years.

Break the cycle. Address your stress by integrating adaptogens into your life. Read this: 7 Natural Remedies For Everyday Stress. 

 

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5 Ways I Healed My Diastasis Recti

#1 Abdominal Pumps For Abdominal Separations

  • #1 Similar to “fire breath” in yoga.  You inhale release your abdominals and then exhale, pull in your core as if snapping it to your back.  Practice this 10-100x daily.
  • #2 Hold your abdominals in and count to three.  Rest and repeat.

#2 Pelvic Floor Exercises

The pelvic floor muscles are BELOW your core.  So, it only makes sense that they are affected when your core is not functioning correctly.  If your pelvis is tilted forward OR back, your pelvic floor has changed.  A diaphragmatic breath will release any tension in your pelvic floor and re-teach your core to let-go of undue stress.

#3 Addressing Gut Imbalances

Due to antibiotic use and the hormones from your baby {or two in my case!}, you may need to address gut healing to shed the pregnancy look.  It’s common to have leaky gut syndrome after birth.  Read this post on how I did it. 

Therefore, you may need to remove gluten and dairy for 4-6 weeks and add in some good supplements to repair your gut digestion.  It’s called the 4R approach, as a women’s herbal educator I can walk you through the steps or reach out to a functional medicine doctor for a firm diagnosis.

#4 Watching Alignment

Your rib to hip alignment is extremely important in healing your abdominal separation. Think of sticking your tush out {not squeezing your buttocks} and drawing your ribs over your hips.  This will engage your core and help with a better alignment throughout the day.

#5 Is It Safe To Do Sit-ups With A Separation?

This is a big question! One I suffered with for over three years.

IF you can engage your pelvic floor and transversus {a muscle that flattens your core in the front}, then you can do sit-ups.  Diane Lee has some amazing FREE content for instructors and clients to view.  Check them out here. 

“Training comes before strengthening.”- Diane Lee

It’s easier than you think.

It’s not important that you close the gap, but that you address the underlying reasons of why this is happening.

Conclusion

It’s not about closing the gap.  When you have an abdominal separation you want to learn how to engage your pelvic floor and your core again, address your postural alignment, investigate your digestion and stress levels. You may be able to do crunches and cross-fit again when you are stronger from within.

Do you have a separation? Comment below and tell me what you have tried so far.

 

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Are you wondering how to heal your abdominal separation? In this post, I cover how you can tighten your abs again.  I\'ve wasted so much time with this, don\'t make this mistake
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