Post Pregnancy Issues and Training

One thing that mom's may have to face post baby is separation of the abdominal muscles. Due to the baby's and uterus growth not only is the skin stretched to the limits but sometimes the abs separate down the middle.

Have any other moms here had this happen to you?

Does it effect training and the development of the abdominal muscles?

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Permalink Reply by Tammy Niemi on February 7, 2009 at 1:06am

When I had my son my body bounced back amazingly fast and without the gym right away. I think it was because I was training for the Fitness Figure at the time I found out I was pregnant. My abs looked amazing and be damned if I would cover them up!

Fast forward to my daughter's pregnancy. I got larger, had cravings (never had a craving with my son), and swore I was carrying her on my knees in the final stage of the pregnancy.

When I had her I hemorrhaged a good deal and for a good deal of time after wards my abdominals from just above my hips down to the pubic bone were in enough pain that walking was difficult and running or even jogging was out of the question.

That stage lasted for close to 6 months.

My abs are noticeably weaker, and it is a year plus the last two trimesters of not being in the gym.

I still have bouts of discomfort when I exert myself strenuously in the lower abs.

Because of the gym situation here and the lack of family I still have to postpone my re-entry into the gym, until I can leave my daughter in the care of someone I trust.

For now I am just doing whatever floor work I can without weights, some Latin Cardio Dance, and tonnes of walking.

To strengthen my abs I am doing variations of the Plank and some crunches, as well as ab vacuums while I walk, or do housework.

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Permalink Reply by Andrea Page on May 20, 2009 at 2:23pm

Abdominal Seperation is commen and considered in levels of degree . Low to High Risk.
1-2 finger widths and 3-4 high risk. High risk seperation if left untreated can result in complete seperation and may need surgery. Untreated it can also lead to uteran prolapse, incontenance and more!

During pregnancy train abdominals but avoid twisting work as it puts additional biomechanical pressure on the midline. Focus on work that helps to increase tranverse abdominals and obliques ( wihtout twisting) They are considered the frame work and help to stabilize and suport the rectus abdmoinals.

In addition have a professional check you in the second and third trimester and stop all lengthening phase abdominals once you are 2 finger widths or more seperated.

Post partum get assessed within 2 weeks postpartum. Splinting during core work and abdominal wrapping for high risk seperations hs been proven highly effective.

Most people to make a full recovery with the right information and following a proper core rehabiliation protocol .
Cheers

Andrea Page, FITMOM Founder andrea@fitmomfitness.com
www.fitmomfitness.com
www.newmom101.com

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Permalink Reply by Sarah Zahab on December 15, 2009 at 1:42pm

Diastasis recti can be prevented during pregnancy. Avoid ab crunches (even oblique ones as this still pulls on the rectus abdominus) after week 16 and focus on deep core and pelvic floor muscles. Try to roll on your side when you get out of bed instead of curling straight up. Wait 6-8 weeks until after delivery to resume crunches and often times, the groove will return to normal within a few months. If you can fit more than 2 fingers in this groove, delay any abdominal work until it returns to normal. You'll want to see an experienced professional if you have diastasis.

Hope this helps :)

Sarah Zahab
www.sarahzahab.ca