Have you been wondering how to get rid of your postpartum belly? outie belly button? umbilical hernia? Don’t even think of doing crunches to get your belly back before reading this article. Here’s why. Crunches separate your abdominal muscles! This is called DIASTASIS RECTI or ab separation . read this even if you are still only planning on getting pregnant.
In my almost 30-years’ experience, this condition affects almost 95% of postpartum women. And this condition is largely responsible for your bulging belly. Continue reading to know about the recommended diastasis recti exercises post-pregnancy.
Surprisingly, there is a lack of research material on the condition and healing diastasis recti . And if this isn’t already enough, women are not regularly checked for DR at their standard postpartum visit that occurs usually six weeks after giving birth. And when you get a diagnosis, the typical response is that core workout i.e. crunches — will tone their abdominal muscles and therefore erroneusly suggest that this will close the gap and months postpartum later you will still look pregnant.
Healing diastasis recti is all about healing your weakened linea alba or connective tissue . This is not an overnight process, but, if you follow the diastasis recti workout that I’m going to share with you here you will see the healing process beginning in as soon as three weeks!
As a Registered Nurse, Certified Childbirth Educator and Certified Personal Trainer, I developed the Maternal Fitness® Program in 1990. For almost 30 years I've been teaching and developing the Tupler Technique® Program for the treatment of diastasis recti for women, men and children and I can say with no hesitation that exercise can only help if it is “diastasis safe” and combined with healing the connective tissue.r Technique® Program for the treatment of diastasis recti for women, men and children and I can say with no hesitation that exercise can only help if it is “diastasis safe” and combined with healing the connective tissue.
During the first six weeks of the exercise program, I only recommend diastasis safe cardio exercises.
> Diastasis recti workout & exercises for postpartum women:
walking outside
treadmill
upright stationary bike
elliptical machine
Please avoid these exercises during the first six weeks of the program:
running
jumping
weights
exercise classes
sporting activities
It is important to be belly breathing while doing your cardio exercises. During this time, it is important to allow the linea alba to heal while strengthening your transverse abdominal muscle and learning how to use it with activities of daily living. You use your abdominals with every move you make and every breath you take. That is why you must develop both core strength and awareness so you can protect your weak connective tissue from getting stretched.
In week six of the program once you have developed abdominal strength and awareness, when starting to exercise again it is important that it is modified so it is diastasis safe exercise so you can maintain the gains you have made during the first six weeks.
Related article: Discover the Post Pregnancy Tummy Problem That Almost Nobody Tells Women About
What is Diastasis Recti or Abdominal Separation ?
The term diastasis itself means separation while recti refer to the rectus muscles, these are the muscles that are the outermost muscles in the abdominal area. So it’s the separation of the abdominal muscles or abdominal separation.
The linea alba, I spoke about healing is the connective tissue that joins these outermost muscles that have been stretched and weakened when the muscles separate.
The function of the outermost abdominal muscles is to support your back and organs. When the muscles separate, they no longer are doing their job of supporting your back and organs. It is now the weak linea alba supporting your back and organs. Unsupported organs can give you that belly bulge.
This condition, unbeknownst to most people, is quite common among women after giving birth and it worsens with each pregnancy.
Read this article to know everything you need to know about your diastasis.
How to check yourself for a diastasis
A diastasis may be due to the following:
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Rapid changes in weight in the abdominal area
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Improper exercise (especially crunches and gymnastics)
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Abdominal surgeries that inject air into the belly
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Force from car accidents
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Constipation
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Pushing in labor
How does my exercise program – Tupler Technique®-work?
My program closes your diastasis by healing the connective tissue. Healing the connective tissue means making it strong enough to hold the muscles in a close together position and regain core strength . Healing connective tissue with the Tupler Technique® is the following three things:
Repositioning the stretched out connective tissue and the separated muscles. This means putting the connective tissue in a narrow position and bringing the muscles closer with the Diastasis Rehab Splint® and not just ordinary belly wraps.
Protecting the connective tissue from getting stretched either in a forward or sideways direction.
Strengthening the transverse abdominal muscle and tissue that connects them, with the Tupler Technique® diastasis recti workout exercise program .
The research and evidenced-based Tupler Technique® Program is 4 steps and progresses over 18 weeks. How long it takes to close your diastasis depends on the severity of your diastasis and your commitment to all 4 steps of the program. However, you will start to see the changes within the first couple of weeks.
How Long Does It Take to Close close the gap ?
Related article: How Long Does It Take to Close a Diastasis?
Watch my video to learn more:
Improper Exercise Can Create or Make a Diastasis Larger-Julie Tupler, RN
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