Early Abdominal Separation During Pregnancy: Causes & Management

Question
Hello Helen,

I noticed a "ridge" in my stomach when I arched my back from about week 10 of my pregnancy and am now in my fourteenth week and have since learned it is a stomach muscle divarication, which is a fairly common complaint during pregnancy. It seems to have happened unusually early in my case!

I've been walking a lot, doing upper body exercises with light handweights and exercising to a pilates dvd which is specific to the second trimester of pregnancy but am now wondering if I should avoid any of these things. I don't want to stop exercising altogether. Do you think this is something I need to be particularly concerned about?

Thanks for any advice you can give.

Answer
Women with abdominal separation (diastasis recti) should not perform any exercises that lift/roll/flex the upper body off the floor or against the force, or exercises that twist the spine. No crunches, sit-ups, roll downs/roll ups, oblique work, boat pose, triangle pose, etc. In exercises in the quadruped position, never relax your abs and let your belly drop down with gravity. No "belly breathing" either.

To prevent diastasis, or lessen the severity of the condition, you need to strength your deepest abdominal muscle, your Transverse Abdominis. Also take care that as your belly gets bigger, that you do not allow your pelvis to tip, as this position places extra strain on the mid line.

Women with diastasis should always use the "log roll" technique when getting out of bed, or when getting up from the floor.

Two great, prenatal abdominal exercises to prevent diastasis can be found at:
http://www.youtube.com/watch?v=9cdSxWvF06g
http://www.youtube.com/watch?v=zkTlpSCmJyY

If you mid line is wider than 2.5 finger widths, then add on manual splinting with the hands.
http://www.youtube.com/watch?v=juMlSPiZHTw
http://www.youtube.com/watch?v=bxbsq808lxE

These exercises are safe to do daily, right up to birth, and the early postpartum period.

Log roll video demonstration:
http://www.youtube.com/watch?v=Xoe8PaYvRRc

More information on diastasis can be found at:
http://befitmom.com/abdominal_separation.html

Also, if you aren't doing any aerobic activity, start! Aim for a minimum of 30 minutes of moderate level aerobic activity, like fitness walking, on most days of the week.

To learn about the profound benefits of aerobic exercise during pregnancy, for both you and your developing baby, go to:
http://befitmom.com/aerobic_exercise.html