QuestionHi Helene,
I am 4 months pp and when I check for abdominal seperation it appears I only have a 1-1.5 finger width gap however, if I lay on the floor the loose skin at my belly button will sink into the hole. Is this because the connective tissues have not shortened? Also do you have any tips on tightening loose skin on the belly...your book doesnt really say anything about it. Thanks
AnswerA 1-1.5 finger width is totally normal and you do not have to worry about abdominal separation. Most likely, as you continue to strengthen your Transverse Abdominis and do the exercises in the book that require you to maintain the Hollow Pelvic Tilt (HPT) that your mid line will continue to close.
To speed muscle shortening, you can add an isometric contraction to all of the exercises that utilize the HPT position. Spend an extra 10 seconds or so at the beginning and end of every exercise that has a HPT and squeeze your muscles as tightly as you can, going for a maximal intensity contraction. Always make sure that your glutes stay soft when doing all HPTs, that way all of the energy comes from the abdominal wall.
The umbilical opening often enlarges as a result of pregnancy. When you lie down on the floor and relax your abs, and "the loose skin at my belly button will sink into the hole" most likely, your skin is draping into your umbilical opening. You don't need to be concerned about this. But if a piece of tissue gets stuck in your umbilical opening, and does not fall back into your body when you lie down, then you should make an appointment with your OBGYN to get evaluated for an umbilical hernia. But don't fret about this, it's rare.
As you abdominal muscles get stronger and shorter, your mid line connective tissue will also get denser and more elastic. Your skin will bounce back somewhat, but not all the way. Everyone has looser skin after pregnancy.
