QuestionI have diastasis recti from my first pregnancy when I had a c-section 10 months ago. I am now 2 months pregnant with my second baby and am concerned it is going to get worse once my belly begins to expand again. Are there exercises I can do now to help get it back to normal and/or to prevent it from getting any worse? Also, I should mention I have not been exercising regularly but so far my pregnancy has been healthy.
AnswerYes, there are steps you can take to either prevent, or lessen, the severity of diastasis in subsequent pregnancies.
Step One:
Build strength in your deepest abdominal muscle, your Transverse Abdominis, or TvA. The TvA is the body's "internal girdle," and when contracted, compresses the abdomen. Abdominal compression eliminates the stretching (tensile) forces on the mid line. Reducing or eliminating tensile forces on the mid line throughout pregnancy is key for controlling diastasis.
As added benefits, a strong TvA helps greatly during labor and delivery, as it is the "pushing muscle" and women who maintain a strong TvA during pregnancy are able to re-flatten and tone their abs MUCH more quickly after childbirth.
Step Two:
Improve your posture now, while you tummy is still small, and maintain good posture as your pregnancy progresses. Pregnancy causes the pelvis to tip forward (which moves the tailbone back, increasing the curve of the lower back). This posture stretches both abdominal musculature and the mid line.
Monitor your body, and try to stand, sit and walk with you pelvis in the neutral, or vertical position. As you pregnancy advances and your belly expands, you'll need to conscientiously tuck your tail bone under a little bit to counterbalance the weight.
In the last half of this pregnancy, avoid all twisting movements and lifting heavy objects.
Step Three:
Because you haven't been exercising regularly, NOW is the time to increase your activity level. Try to walk, briskly, for 30 minutes on most days or the week, or accumulate a minimum of 150 minutes of fitness walking in one week. Increasing your overall health offers you and your developing baby numerous, truly profound, health benefits.
For two safe, abdominal exercises that strengthen your TvA and align your pelvis, go to: http://befitmom.com/strength_training.html and scroll down to the bottom of the page. These two exercises can be done daily, throughout pregnancy.
For more info on abdominal separation/diastasis recti, go to: http://befitmom.com/abdominal_separation.html
For more information on the maternal and baby health benefits of prenatal exercise, go to: http://befitmom.com/exercise.html
