New moms are usually anxious to trim down their post-baby waistlines, but sometimes there is more to that belly bulge than just excess fat. The real culprit could be stomach separation, also known as diastasis recti. Fortunately, this condition can be treated with simple exercises.
What is stomach separation?
Diastasis recti is a separation of the rectus abdominis, the outermost abdominal muscle that runs from the sternum down to the pubic bone. Its two halves, or recti, are normally joined in the middle by a fibrous tissue called the linea alba. The linea alba relaxes and stretches during pregnancy to accommodate the baby's growth, but it will sometimes overstretch, resulting in a separation.
Side effects
Stomach separation doesn't just create a stomach bulge. It can result in back pain, since the abdominal muscles help support the back muscles. It leaves internal organs with less protection, increasing the likelihood of an abdominal hernia. According to Julie Tupler, author of the book "Lose Your Mummy Tummy," when stomach separation occurs "your whole internal support system becomes compromised."
Diagnosis
To check for stomach separation yourself, lie down on your back with your knees bent, feet flat on the floor. Place one hand flat on your stomach, with fingers pointing toward the feet. As you slowly lift your head off the ground, feel for a gap along the midline of the stomach. Check for separation above, below and at the belly button. You can determine the degree of separation by the number of fingers that fit into the gap. A separation of two or more fingers should be treated with corrective exercises.
A doctor can often diagnose diastasis recti during pregnancy or at a post-partum checkup.
Exercises
Traditional abdominal crunches and sit-ups will not treat stomach separation, and can actually make the separation larger. Women with a separation should focus on isometric exercises that strengthen the transverse, the innermost abdominal muscle that goes around the abdomen and back.
While sitting in a chair, take a deep breath and relax the abdominal muscles forward. Breathe in as you slowly draw the abdominal muscles in towards the spine. Continue breathing as you hold the muscles in place for 30 seconds. Quickly squeeze and release the muscles five times, then release and take a deep breath. Do 10 sets every day.
Another exercise is to simply contract the transverse muscles in and out slowly, focusing on pulling the belly button back toward the spine, working up to 100 repetitions at a time. These exercises can also be done lying down.
By performing these exercises regularly, you should see a reduction in your separation within 6-8 weeks. Sometimes surgery is needed to repair particularly severe separations.
