As a new mother, you are probably wondering how you are going to shed the extra pounds you put on during pregnancy. For most of us, our belly is the problem area and there is probably a good reason for this.
Sit-ups or crunches are probably not the way to go and these kind of exercises may even cause damage to your belly muscles or back. To understand why, we need to understand our abdominal muscles.
The Rectus Abdominis
The Rectus Abdominis is the outer layer of muscles that support your back and internal organs. They are the muscles that create that six-pack look on the stomach. When you are pregnant, these muscles stretch and separate.
When these muscles separate, the separation is referred to as Diastasis Recti (separation of the recti muscle). Because this muscle supports your back, this leads to back problems. When the muscles separate, they are joined together by a thin layer of connecting tissue. This connecting tissue is what is left to support your organs. “Mummy Tummy” is the result and your belly is really your organs not getting the required support.
Each pregnancy makes the separation easier to happen and generally worse. Certain exercises can help close the separation.
The Obliques
The Obliques are the middle layer of abdominal muscles. They run diagonally down the sides of the body. They join with the Recti muscle. Bending forward creates a shearing action between the Recti muscle and the Obliques and can make separation of the muscles larger.
Sports like tennis (especially the tennis serve) should be avoided as this can make the separation larger.
The Transverse Abdominal Muscle
Most abdominal exercise are aimed at the Rectus Abdominus Muscle. The Transverse Abdominal muscle is the larger, interior muscle and it acts like a corset. It provides most of our core strength and supports our lower back. It also connects to the Rectus muscle. This muscle is used for breathing. This muscle is the focus of the “Tupler Technique“.
How to tell if you have “Mummy Tummy” (Diastasis Recti)
If you have Diastasis Recti, you will quite likely have a tendency to slouch and have bad posture.
There is a strong likelihood that you will have abdominal or back pain whenever you try to lift anything. You will also have a tummy pouch protruding a little too far. Even with all of these symptoms, you cannot be sure that you have Diastasis Recti.
- You can test to see if you have it by doing the following test.
- Lie flat on the floor with your back on the floor.
- Knees should be bent.
- Place your hand on your tummy with your fingers pointing towards your toes.
- You are going to check your tummy in three places.
- Belly button
- Three inches above the belly button
- Three inches below the belly button
- Press down with your fingers on each of the above positions as you lift your head of the floor.
- Keep your shoulders on the floor.
If a gap appears at any of these positions that let one of your fingers settle into it, then you have Diastasis Recti. The deeper the gap, the worse the condition is.
What not to do if you have Diastasis Recti
If you are diagnosed with Diastasis Recti, there are certain exercises that you should avoid.
- Pilates
- Any type of sit-ups
- Any exercises that require you to lie on your back and sit up
- Lifting objects by bending at the waist
- Wearing a front carrying baby sling
What you can do if you have Diastasis Recti
- When lifting objects, bend your knees, not your waist.
- Carry your baby on your back or your waist.
- Try to avoid slouching, especially if you are breast feeding. Raise the baby higher if required.
- Diastasis Recti exercises such as those used in the Tupler Technique will help repair the muscles.
- Take care to sit up properly from the prone position. Make sure to roll onto your side first and then use your arms to push up into the seated position.
- Wear a support such as the Postpartum Binder Support. Supports pull the muscles closer together and this helps to heal the connecting tissues.
Exercise
Abdominal Exercises
Try the following Tupler exercise for Diastasis Recti repair:
The Tupler technique concentrates on abdominal exercises that train the transverse abdominal muscle, and is designed for mothers who have just had a child and wish to tighten a sagging stomach area.
- Lie flat on the floor on your belly
- Place your forearms flat on the floor approximately shoulder width apart and join your fingers together
- Position your toes on the floor approximately shoulder width apart
- Straighten your back so that your body forms a straight line while keeping your tummy off the floor
- Tighten your abdominal muscles by pulling your tummy in
- Try to hold this position for approximately 30 seconds to one minute
- Rest for one minute
- Repeat the hold position and the rest, a minimum of three times. Aim to get at least 5 repetitions as you get stronger
- Lie flat on your back with your knees bent and feet flat on the floor
- Place your hands on your tummy with your thumbs reach towards your belly button
- Tighten your tummy muscles so that your hands move down a little towards the floor
- Try to hold this position for approximately 30 seconds to one minute
- Rest for one minute
- Repeat the hold position and the rest, a minimum of three times. Aim to get at least 5 repetitions as you get stronger
Try to repeat the above exercise three or four times each week. As you get stronger, extend the length of time that you hold each position and add to the number of repetitions.
Seated Tupler Exercise
Strengthen the transverse muscle from a seated position.
You can do one of the seated exercises (called the elevator) while watching TV or driving in a car. (Just make sure your back is supported and does not move while doing these exercises.)
- Put your hands on your belly so you can tell that the muscles are going back towards your spine.
- Now imagine you are bringing your belly button to your inner spine.
- Hold it there for the count of 30. Count out loud as it forces you to breathe.
- Now close your eyes and imagine that your belly button is going from your inner spine to your outer spine. It is a little isometric squeeze.
- After you squeeze remember to keep it at your inner spine.
- Do 10 of these little squeezes as you count out loud.
- End with a big belly breath.
(You should feel this in your back.)
Do 10 of these exercises every day.
Summary
With proper diet and exercise, Diastasis Recti can be repaired. Do the exercises regularly and properly and you will eventually repair the damaged connecting tissues. In time you will have a tight, firm tummy and if you work really hard, you may even get that six pack you always wanted.
If you want to know how to lose baby weight, these exercises can really help you get back into shape again.
Repairing the damage will lead to better posture and a stronger back with reduced back pain. You will feel much, much stronger.
