Have you ever done a sit up and noticed doming down the middle of your belly? This may be evidence of a Diastasis. Diastasis recti abdominus or DRA is a thinning and widening of the connective tissue that runs down the middle of the belly. DRA causes doming in between the six-pack muscles when there is an increase of pressure in the abdomen.
DRA is very common during pregnancy and postpartum. Although the abdominal muscles can heal during postpartum, about 33% of women will still have DRA at 12 months postpartum. This impairment can contribute to core weakness, urinary incontinence, pelvic pain, back pain, and other pelvic floor dysfunctions. Whether you are pregnant, early postpartum, or your "baby" is 20 years old, a specific core strengthening exercise program can help heal your DRA!
(Hint: no, you don't need to do 200 sit ups a day)
If you think you may have a diastasis, these tips are for you!
1.) Activate Deep Core Muscles
This can be done in sitting, standing, lying down, hands and knees... any position!
Inhale through your nose and expand your belly. Exhale through your mouth as if you were blowing out a candle and pull your belly button in towards your spine. Imagine a corset around your core gently tightening as you exhale. You should not see any doming in the middle of your belly. When properly engaging your deep abdominal muscles, the pelvic floor should also contract.
2.) Getting Out of Bed
Instead of sitting straight up out of bed, first roll to your side and push yourself into a sitting position. Don't forget to activate those deep core muscles before sitting up.
3.) Modify!
A good rule of thumb is: If you see doming in the middle of your belly, modify the movement! Do not continue doing planks or leg lifts if you notice DRA.
If you need ideas or direction with an exercise program, book a free consultation or email me at: motherhoodwithmacy@gmail.com.
Question: Can you still do sit ups if you have a DRA? Comment Below!
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