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How I Tackled My Own Diastasis Recti
Updated: Oct. 4, 2016
Originally Published: Sep. 25, 2016
For seven long years, I’ve been on a quest to shed the stubborn baby weight from my first pregnancy. I’ve fluctuated in weight, reaching numbers on the scale that I thought were ideal, only to find myself back at the less flattering digits. No matter what I tried, my belly still looked like I was hiding a beach ball under my shirt. Talk about frustrating!
After some investigation, I discovered that I was dealing with diastasis recti, a condition where the abdominal muscles separate, creating a gap. This not only led to awkward questions like “Are you expecting?” but also contributed to the oh-so-embarrassing issue of sneezing and peeing at the same time. Fortunately, diastasis recti can be addressed through gentle exercises, physical therapy, and, in some situations, surgery.
To check if I had this gap, I simply lay flat with my knees bent and feet on the floor. With one arm behind my head and lifting it just enough to engage my abs, I pressed my other hand down the center of my belly, just above my navel. That’s when I discovered my gap—two fingers wide! After 12 weeks of gentle effort, it’s now shrunk to just one finger wide. Slow and steady wins the race.
Here’s a helpful video I found that demonstrates how to test for diastasis recti:
Once I understood the issue with my abdominal wall, I dove into research about healing methods. I immediately ditched any overhead weightlifting, crunches, planks, or exercises that required lifting both feet off the ground or straining my abs.
I even learned to get out of bed by rolling onto my side instead of sitting straight up, giving my abs a bit of a break. I focused on my posture, reminding myself to sit and stand tall while gently pulling my belly button toward my spine to re-engage those stubborn muscles.
At night, I did wall presses, standing with my hands on the wall and feet hip-width apart, mimicking push-ups against the wall. It didn’t feel intense, but trust me, these moves were doing wonders to shrink that gap. Along with this gentle routine, I aimed for 10,000 steps a day and incorporated squats, pelvic lifts, and stretches.
Now, my gap is significantly smaller, and my belly is finally starting to flatten out, but I know the journey isn’t over yet. While embracing our postpartum bodies as beautiful is empowering, it’s equally important to recognize when something might be off. And even more empowering is learning how to make changes. I feel stronger and more confident in my skin, and that feeling is priceless.
(Remember to consult with your doctor before starting any exercise program. Always a smart move!)
This article was originally published on Sep. 25, 2016.
In case you’re curious about home insemination, check out our other blog posts, like those at intracervicalinsemination.com for solid information, or visit Make a Mom, an authority on this topic. For further information on pregnancy, you can explore CDC’s excellent resources.
Summary:
After years of battling stubborn baby weight, I discovered I had diastasis recti, a condition that left my abdominal muscles separated. Through gentle exercises, improved posture, and a focused routine, I managed to reduce the gap from two fingers to one. It’s been a slow process, but I feel empowered and more confident in my body as I continue to heal.