Question
Diastasis
Hi Helene,
After doing a lot of reading and research I discovered I have Diastasis Recti. This is my second pregnancy and c-section. I have been working out for the last ten weeks I am 16 weeks postpartum) and have focussed on my abs, namely the TVA muscles. (Planks, pelvic scoops, mountain climbers, squats etc) I had a three finger gap but now I now have only one. The only thing is, my stomach is still sticking out? Is this normal? I probably have an inch of fat on my belly but the hardness is still there. Do you think this is because I am still breast feeding? I find myself sucking in my stomach all day long to help improve my posture. What else can i possibly do? I have lost all my baby weight but am hanging on two at least four pounds. I just want to stop looking pregnant already?! Can you give me advice on other exercises?
Looking forward to hearing from you!
Sincerely,
Sharon
AnswerCongrats on rehabbing your diastasis successfully. The width of mid line tissue always is slightly bigger after pregnancy than before, so getting down to one finger-width is great.
Many women who end up looking "slightly pregnant" don't have diastasis. The two problems are not one in the same, though most women with diastasis also have protruding abdomens.
You still have abdominal laxity, and at 16 weeks pp, is normal. This means that your muscles are still stretched out, and are longer then they were prepregnancy.
I agree that you posture is directly contributing to the shape of your tummy. You have the classic "new mom" posture. Slightly tipped pelvis, which creates too much curve in the lower back, and rounded forward shoulders, which are the result of an increase in the curve in your upper back.
So after pregnancy, all of the curves of the spine are too deep. To learn more about how pregnancy alters alignment go to page: http://befitmom.com/physiological_adaptations.html,
There you'll find a list of muscles that have shortened, and therefore need to be stretched and lengthened, and a list of muscles that have weakened, and need to be strengthened.
Stay away from abdominal exercises that lift/roll the upper body off the floor, as these tend to increase the curve in the upper back.
TvA work is the foundation for rehabbing after pregnancy, but it's important to transition the concepts of abdominal bracing and support into your daily life too.
While I can see why you want to make improvements in your body contours - which is totally doable - from my perspective, you're doing really well for 16 weeks pp. (I've seen a lot worse.)
More info on how to repair diastasis recti after pregnancy can be found at: http://befitmom.com/abdominal_separation.html
