Abdominal exercises for diastasis recti after triplets!

As far as I have this problem myself, decided to share my knowledge. Simply, many even don't know that they have diastase.

If you eat a balanced, regularly perform your exercises for the abs and still continues to be unaesthetic, convex and even growing? Perhaps you have a diastasis . What is it and how to deal with it we will speak now.

Diastasis very often appears after pregnancy, due to the strong pressure abdominis musculs goes apart or they you get a discrepancy abdominis muscles. Sometimes there may be a genetic predisposition to diastasis and sometimes you have it because of too weak abdominal muscles.

Besides that sagging belly with diastasis looks ugly, it's also fraught with the advent of hernia, indigestion, prolapse of internal organs, problems with posture and spine. Special attention to combating diastasis should give women planning next pregnancy, because the weakened abdominal muscle corset complicate attempts and increase the likelihood of birth defects in the unborn child.

There are 3 levels of diastasis. Levels measured by  a length of abdominis muscles separation. On the first level it is  5-7 cm, (2-3 inch) second - 7-10 cm (3-4 inch) and third - more than 10 cm (~4 inch).

You can diagnose diastasis yourself. To do this, you need to lie down, bend your knees, feet placed on a flat surface and move as close to your buttocks. From this position, lift your head and shoulders. Hold this position and feel for the hollow center of the stomach.

You can diagnose diastasis yourself. Abs separation detecting

This is the diastasis. If deepen feels like reaches 5 cm (~1.5-2 inches) or more, this is a reason to sound the alarm.

Indirectly, the presence of diastase makes a back pain, change in shape of the navel, a disproportionately wide waist, the presence of fat is in the abdomen, lack of effect of exercise for the abs.
And in this case the first that should be done - it's to stop the classic abs exercises! Otherwise, all your efforts will lead to an increase in diastase and, consequently, the growth of your tummy! Here are exercises that should be banned:

1. The rise of legs from a lying position on the back.

Prohibited exercise with diastasis

2. Ups shoulders and body from a prone position on the back.

Prohibited exercise with diastasis

3. Push-ups and other exercises in the emphasis on hands or elbows.

Prohibited exercise with diastasis

When you have diastasis, the only exercise  for abdominal muscles should be this: hold in your belly as much as you can, in my case I feel like my navel touches the spine. Alternate retraction and relaxation of the stomach. But do it quite fast. You should get a quick pulsing movements. Breathe evenly while, try not to hold your breath. Follow 100 of these pulsations abdominal muscles. During the day, try to do 5 sets of this exercise. The position in which you are (sitting, standing or lying), is irrelevant and does not effect on the efficiency of the exercise. You can even combine pulsating with watching TV or reading a book.
This is exercise wonderful also because performing it you also automatically do Kegel exercise, pelvic floor muscle training.

Another good exercise when you have diastasis is a so-called "Cat." For its performance, stand on your all fours like on picture bellow, bend your back arc, and pull in your belly. Then, on the contrary, cave in the back arc inside, keep the stomach sucked.

Cat exercise

Cat exercise

Following exercises for abs with diastasis should be performed in the supine position.  Bend your knees, put feet parallel to each other. On the exhale, lift your buttocks off the floor, at the same time pull in your belly and tighten the abdominal muscles. As you inhale, return to starting position. Repeat this exercise 10-15 times.

Ab Exercises for Diastasis Recti

Does not change starting position. Now, on the exhale, lift your head off the floor and pressed your chin to the chest. Stomach thus be retracted. As you inhale, return to starting position. Repeat this exercise 10-15 times.

Ab Exercises for Diastasis Recti

This exercise is fundamentally different from the classical training of abs, when we takes our shoulders off the floor and raise the entire body. So, do NOT up your shoulders and body, but instead DO keep you stomach to be retracted.
 
Continue, the starting position is the same. Let's perform stretching the waist. To do this, turn your head to one side and bent knees in the opposite direction. Hold this position and do the exercise in opposite direction. It is important to keep the stomach sucked. Repeat 10-15 times on each side.

Ab Exercises for Diastasis Recti

Ab Exercises for Diastasis Recti

Now let's change the original position, and bent knees tear off the floor like on image bellow. Your knees should be located just above the pelvis. From this position, slowly lower to the floor and one foot, sliding the heel on the floor, straighten it. Then slowly return to its original position. The abdomen should remain retracted. Then repeat the exercise with the other leg. Repeat 10-15 times on each side.

Ab Exercises for Diastasis Recti

Ab Exercises for Diastasis Recti

All of the above exercises are designed to strengthen the abdominal muscles and fix diastasis, but does not replace professional advice from a physician. Therefore, before proceeding to the above training, consult a specialist.

Be healthy and fix your tummies!
Irina Vasilkova