Diastasis Recti

Diastasis Recti 

is a condition common in a lot of women a few men. (most common during or post pregnancy)(pictured below)

http://www.momsintofitness.com/wp-content/uploads/2012/09/Diastasis-Illustration.jpg

It is not given enough attention, yet it is very common amongst a lot of women!
This is when the core separates due to the stretching of the white line between the abdomen.
A factor that can also affect the development of this defect is excessive abdominal exercise after the first trimester of pregnancy.

Are you working out and achieving results everywhere else but your stomach?

Test yourself.

• Lie on your back with your knees bent, ensure the soles of your feet are flat on the floor.
• Tuck in your stomach and ensure you hold this in whilst doing this test.
• Ensure your pelvis is lifted, to ensure your back is fully on the floor with no gaps.
• Take a deep breathe in.
• Whilst breathing out, tuck your stomach in and release all the air you can.
• Whilst you breathe out, run your finger tips across the midline, where your belly button is.

• Move your fingertips back and forth across your midline, test for separation at, above, and below your belly button.

(You can get someone to assist you with this test)

Treatment!

Don’ts!

Firstly, I would say you need to re-access your workout programs! Any Sit ups, Crunches, Planks, Deadlifts need to be taken out. (Any exercise that involves you going on your stomach, or crunching your abs, as this will cause a reverse action to fixing the issue)
Weight lifting should be paused and you should start by focusing on building a core before slowly introducing weights into your program.

Do's!

Build your core first and then consider what you believe is safe for you, no one knows your body than yourself.
You need to incorporate core exercises like these into your program.

• Breathing core exercise in the testing position
• To advance from that, whilst lifting your pelvis slightly forward, tucking in your stomach and breathing deeply, slide your leg (currently at a knee bent position) down into a straight leg on the floor and slide in back into the knee bent position. Repeat on each leg
• Lateral exercises like side plank holds and dips, standing side bends help to tighten the core.

Cardio And Diet 

Cardio exercises are always important for burning fat and your diet is important in ensuring you are getting the best result in tucking in the stomach permanently.

Two exercise alternatives

Pushups – Do them standing up and against the wall rather than on the floor
Squat – Squat against the wall to help keep your upper body upright.

If you believe you have Diastasis and you need coaching and a bit more understanding, 

Email: TAK@TolaAdeKing.com.

Consultation is FREE.