QuestionQUESTION: I am almost 14 months post partum with third baby. I am just now figuring out I may have diastasis. I just started seeing a personal trainer because I haven't been able to lose my "bubble belly". I thought it was just excess fat that I needed to burn off, but my trainer said it's definitely not fat. She said I have about a 2.5 inch or so gap between my abdominal muscles. I am a slim, pretty fit person and hate this bulge. Is it too late to get rid of this bubble belly by strengthening the transverse abs, etc.? I wish I would have known I had this right after giving birth. Thanks for your help!
ANSWER: I need to ask a few questions.
Most of the time, diastasis is measured by finger-widths, not inches. So is your gap 2.5 finger-widths, or 2.5 inches?
How was the test performed?
How deep is your gap?
What area of your mid line is separated?
When you do a crunch type movement, do you see anything bulge out of your belly button area?
What type of abdominal exercises have you been doing, if any?
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QUESTION: I laid on the ground, put my elbow behind my head and lifted my head/shoulders off the ground to engage my stomach muscles. My trainer said it was 3-4 fingers wide up and down my midline. Yes, there is a bulge when I do a crunch exercise. I was diagnosed with an umbilical hernia after baby #2, but the doctor said it was so small it wasn't worth fixing. It just makes by belly button look more open(not an outie). I have only been doing cardio for the past 7 months or so. But I did do a work out video about 4 months post partum, which I did for about 2 months. It had some ab crunches, etc. My trainer said my core is very weak. My stomach pooches out like I'm 4 months pregnant. I can suck it in some, but the pooch is still there. It kind of feels like a rubber ball that's slightly deflated. You can press in on it and it feels like a hollow cavity.
AnswerA 3 to 4 finger-width gap is moderate. It's a little unusual for the mid line to be that wide all along it's entire length. Do the test according to the instructions on page: http://befitmom.com/abdominal_separation.html. Make sure that you initiate the movement from your ribs, pulling them closer to your hips. If you don't engage the Rectus Abdominis enough (by lifting with he shoulders and neck muscles) you might not be getting an accurate reading.
I also advise women to increase the intensity of the abdominal contraction after the initial evaluation to see if the mid line closes a bit more, or stays the same size.
It's possible that your umbilical opening has widened in the last pregnancy. You can test for this by doing the diastasis test, and while you are in position, feeling the connective tissue around your belly button. It will feel like a round hole. If tissue protrudes out of your umbilical opening, then that is a sign of an umbilical hernia.
You should definitely be able to make a significant improvement in the shape of your abdominal wall. Step one is to build strength in your Transverse Abdominis, and learn how to isolate this muscle so that you can contract it without co-contracting your diaphragm. Step two is to train the muscle to function properly as a stabilizer, so that your abdominal wall does not bulge out during exertion.
My program will teach you these abdominal techniques. Since you have a history of umbilical hernia, I suggest that you add on manual splinting of the mid line as you do these exercises. In the mean time, don't do ANY exercises that lift/roll the upper body off the floor against the force of gravity.
For more information on postpartum abdominal reconditioning, and my program, go to:
http://befitmom.com/abdominal_reconditioning.html
