Diastasis Recti: What is it and Do You Have it?

Have you heard of Diastasis Recti or Ab separation?? Are you curious to see if you have it and what exactly it is?

After having my third child and getting back into fitness, I was curious as to why I wasn't seeing ab muscles after losing the baby weight. I remember seeing another mom talking about her Diastasis Recti and what exercises to do to help strengthen it. Well, it turned out I had Diastasis Recti and all the workouts I was doing was actually making it WORSE!!

So, what exactly is Diastasis Recti, what does it look like and how can you prevent it from getting worse??

Diastasis Recti is a condition in which the large abdominal muscles separate. It is very common in women after having children or for those individuals who are obese (this can include men too). There are different variations of Diastasis Recti:

Diastasis Recti Variations

How can you check for this condition?? Lay down on your back with your knees bent. Gently raise your head off the ground until you feel your abs to contract. Using 2 fingers check the depth and width of the separation above and below your belly button. This will determine the severity of the condition. You can also check out this YouTube video to help you check for Diastasis Rect:

 https://youtu.be/fiqfFM3kNuk (credit to Natalie Hodson) or you can have your Doctor to check it out too! If you do have this condition, check your doctor about what exercises to avoid.

Checking for Diastasis Recti

 

What exercises should you avoid?? You should avoid any exercise that will put pressure on your abs....ex: crunches, sit ups, oblique sit ups, planks, leg raises or hanging knee raise. Now, there are exercises you can do that will help pull the abs together and strengthen your core. You can do Heel Drops, Heel Sliders, Bridge & modified Bird/Dog.

Don't forget to check with your doctor before performing any exercise.

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Blog resources: Natalie Hodson YoutTube, Google