How to Heal Abs After Pregnancy

Once you’re a mom, everything changes. You have a new routine, new responsibilities and soon after, you might even think to yourself: how can I heal my abs after pregnancy?

During pregnancy, your abs stretch to make room for your growing baby. This is what the muscles were designed to do. But what exactly happens to abs AFTER pregnancy?

When the abdominal muscles separate and do not CLOSE after giving birth, this is called Diastasis Recti. And it’s much more common than you think. In fact, 1 in 3 moms have some degree of diastasis.

If you have been losing your baby weight, but your pooch isn’t flattening, you may have diastasis recti.

At the extreme, it can lead to abdominal pain and pelvic floor problems.

Diastasis Recti is the separation of the 2 large parallel sections of the Rectus Abdominis (or 6-pack muscle), right on the centerline of the abdominal wall.

ALL the muscles of the abdomen – Transversus, internal and external obliques, as well as the Rectus Abdominis – meet at this center midline.

As well as the aesthetic concerns (not liking the way your tummy looks), diastasis recti may be associated with a weak core and pelvic floor. This can lead to a lack of strength and stability in the entire pelvic region and midsection.

Source for photo above.

It’s easy to perform a self-test at home, but remember diastasis recti is a medical condition and should be diagnosed by a medical doctor.

Here are the basic steps:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Put one hand on your belly, with your fingers midline on your naval.

3. Slowly raise your head off the floor (as if you were doing a crunch) while pressing your fingers down gently.

If you feel a gap, that is the diastasis. It’s always best to consult your doctor to guide you in diagnosing and healing this condition, especially if you have a severe case.

You may see a “pooching” or “doming” of your lower stomach, especially when coming up from a position of lying down on your back.

Sometimes you may even still appear a few months pregnant.

To repair your core after pregnancy, forget every traditional ab exercise you know, such as crunches and planks. These exercises work the outer ab muscles and can actually make the separation worse.

Focus on your deep core. To do this, you’ll need to work the inner corset ab muscle, the transverse abdominus (TVA).

The TVA is the main muscle you want to target because when correctly engaged, it lengthens and cinches the waist, pulling the two sides of the abs closer together.

Restoring your pelvic floor, healing from diastasis recti AND strengthening your abs can be overwhelming, for sure.

If you need someone to TEACH you how to do it, Katie Pickett is your girl. She’s a Pre/Post-Natal Fitness Specialist and created this super simple (and crazy affordable) postpartum fitness course called The Postpartum Cure.

This course is perfect for you if:

– you’re interested in taking easy, bite-sized steps towards your fitness goals
– you’re unsure of which specific abdominal exercises you should be doing (she will show you EXACTLY what to do)
– you’re interested in learning how to properly heal your abs and pelvic floor
– you believe in healing and nourishing your body with loving care and feeling better about yourself in the process

If you’ve been reading this blog long enough, you know I’m a huge fan of working the transversus abdominus for a smaller waist. The same goes for repairing diastasis recti.

Exercise 1: Pelvic Floor Activation

To activate the pelvic floor, act is if you are stopping the flow of urine or zipping up a pair of jeans. Hold for 10 seconds and release. Repeat 10x.

Exercise 2: TVA Breathing

Lie down on a mat or a flat surface with your knees bent. Place one hand over your stomach. Take a deep breath in using your diaphragm. As you exhale, gently draw your belly button toward your spine and SQUEEZE, for at least 10 seconds. Let go, allowing the breath to rush back in. Repeat for 3 sets of 10.

Abs after baby CAN be a reality in your life, but this isn’t a one-size-fits-all approach. Postpartum or not, our bodies respond differently to exercise. It may take you 8 weeks or 8 months to get back into shape.

The most important thing to remember is just to be consistent. If you put in the work, you will start to heal and your tummy muscles will certainly thank you!

Have you healed from diastasis rectic? Please share your experience in the comments!