You tried all types of workouts but the mommy pooch just won't go away? Do you need to worry?
No! Have a read.
The name 'Diastasis' means separation, and 'Recti' refers to the ab muscles called 'Rectus Abdominis'.
In simple words, your belly sticks out after pregnancy because the space between your left and right belly muscle has widened during your pregnancy. It's common for this to happen to support your growing baby.
Not Painful but Undesirable
Although diastasis recti is not painful, it's undesirable set of symptoms such as
Constipation,
Bloating,
Lower back pain, etc.
These symptoms affect your alignment and breathing efficiency can hurt your quality of living.
How Many Fingers Gap?
Although diastasis recti can be identified through symptoms and images of your abdomen, its good to do a proper self check to measure the gap in between your abs.
Follow this video to measure your diastasis recti in both depth and width.
How to Heal The Gap & Get Stronger?
Many women are struggling to find the right set of exercises to do to figure out a way to heal diastasis recti, it's hard but not impossible.
Always remember: PA, PB, PCT.
PA. Perfect Alignment
Your posture matters, every-time you stand, lift, sit, work, pay attention to make sure you have a neutral pelvis and you are not pouring a bowl forward or backward.
PB. Perfect Breathing
Shallow breathing hurts your pelvic floor and makes it hard to engage your deep abdomen muscles. Learning to breathe with your diaphragm, breathing through your back adds healing notes and you will slowly start seeing results with a controllable core.
PCT. Perfect Core Training
Core retraining is the key to heal diastasis. Activating deep core muscles is important to heal diastasis. Few tips to activate core correctly:
Avoid sucking belly muscles in to activate deep core
Act like you are zipping up a zipper from your left hip joint & right hip joint up your pubic bone towards your belly button
Always activate from bottom to up your belly
Some of the exercises you can try.
Heel taps
Dead-bugs
Pelvic tilts
Whatever you do, make sure to be gentle on yourself and focus on slow, methodological, mindful drills coupled with deep breathing to set pace in your healing journey...
Your Belly indicates a purpose...
Looking at a mommy belly can bring in a lot of emotions. It shows you what miraculous things your body is capable of; bearing and birthing a child, so don’t feel stuck or defeated. There is no need to hide your body in baggy clothes, rather, reflect on the strong functions it has achieved. It deserves LOVE!
THE GOOD NEWS IS !!
✔️ What if you learnt all of these in a 6 week period ?
✔️What if you can transform your home into a postpartum rehabilitation centre?
✔️What if you had reminders to not miss your exercises (10 min/day).
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