QuestionQUESTION: Hello Helene,
I am 6 months post partum and tried several postnatal
workouts before I found your DVD. I love your workout! I
have been doing it for 6 weeks now and can see the results
on my lower abs and the gap went down from 3 to 2 finger
widths. However my upper abs (just below the ribcage) does
not seem to improve and still protrudes a lot. Does it mean
I do your exercises wrong? Could you please advice on what
to pay special attention to, or can I do some additional
exercises?
Another problem I am experiencing since childbirth is: I can
feel and control the core muscles on my right side, but I
barely feel the muscles on the left side of my body. As the
result, the abs looks more flat to the right, although I
always try to concentrate on the right technique. Will the
muscles wake up eventually? What can you advice on this
problem?
Thank you for your attention.
Maria
ANSWER: In the classroom, I used to teach a lot of different types of rib closure exercises, which due time limitations, didn't make it into the DVD.
To work the upper abs and re-bevel the ribs postpartum try this exercise:
Rib Closure with Fit Band
Sit tall on the edge of a chair and wrap the fitness band around back at the level of your ribs.
Cross your hands, and pull the band so it wraps tightly across the front of your ribs, right below the breasts.
Breath in deeply, expanding the band as much as you can. Then as you exhale, contract your Transverse Abdominis as much as you can, and pull your ribs inward. The band will help your ribcage to become narrower.
Maintain the tightness of the abdomen and ribcage as you breath normally for about 8 seconds or so.
To repeat, pull the band a little tighter on each rep if needed. Perform 4 to 6 sets.
As to the side difference that you perceive, yes, this can happen especially if during the last trimester your little one was pushing against one side more than the other. Over time, you will regain more neuro-muscular awareness. Gentle tapping on a quiescent muscle can help a lot.
---------- FOLLOW-UP ----------
QUESTION: Thank you Helene, I have already integrated this new
exercise in my daily routine. A couple of questions more: if
the gap does not close completely and stays at 2 finger
widths, is it possible to have absolutely flat abs and
narrow waist as before pregnancy? And what happens with
abdominal separation during and after next pregnancy?
AnswerRE: stays at 2 finger
widths, is it possible to have absolutely flat abs?
Yes, the shape of the abdomen has to do more with functioning and posture than the width of the mid line tissue. Keep in mind that the goal of diastasis rehab is to close the gap to 2 finger-widths or less.
RE: during and after next pregnancy?
Most likely, your mid line will open again. But there are exercises you can do during pregnancy to keep the Transverse Abdominis strong and functioning properly which can lessen the severity of diastasis.
