Diastasis abdominal exercises. How to get rid of diastasis? a selection of useful exercises
Some beginners and experienced athletes notice that their abs, even with regular training, are far from ideal. Moreover, it seems that the stomach is getting even bigger. Some trainees continue to stubbornly train the problem area, some give up abdominal training, and others meticulously look for the causes of such muscle “whims”. Let’s take a closer look at one of them – diastasis. This is the divergence of the abdominal muscles relative to the central axis or the so-called “white line” formed by the fibers connecting the muscles.
You can diagnose diastasis yourself, but after home diagnostics it is better to consult a doctor to completely confirm or refute the presence of the problem. The home method looks like this: lie on a hard, flat surface (preferably the floor) so that your back is completely adjacent to it, with your knees bent and your feet fully on the floor. The left hand is under the head, the right hand is in the navel area. Now we raise our head until the abs are tense, and at the same time we probe the stomach along the middle axis with our fingers, smoothly plunging our fingers into it. A large depression, clearly palpable with your fingers between the muscles, is diastasis. The stage is determined by the width of the depression:
- Stage I – discrepancy up to 5 cm;
- Stage II – discrepancy from 6 to 9 cm;
- Stage III – discrepancy of 15 cm or more.
The discrepancy is due to weak internal abdominal muscles - yes, we have those too. The location and appearance of the abdominal muscles depends on their condition. For this reason, diastasis is most common:
- In women during the postpartum period:
- after caesarean section;
- during the second and subsequent pregnancies.
- In weightlifters and powerlifters working with heavy weights.
In mothers, the fetus presses on the abdominal wall, stretching the connecting fibers; also, during a caesarean section, there is a high probability of cutting these fibers, which leads to loss of elasticity and loss of their main function - muscle fixation.
Athletes who work with heavy weights experience an excess weight load on the abdominal wall and internal abdominal muscles, which the rest of the muscles simply cannot handle - especially the back. Axiom: a weak, untrained back means an increased likelihood of developing diastasis.
The bad news: at stage III, abdominal exercises are practically useless; it is recommended to resort to abdominoplasty. This is a surgical intervention that restores the normal distance between the straight “cubes” of the press; we will not dwell on it here. Now the good news: correction of stages I and II and a tummy tuck without surgery are quite possible.
The main principle: do no harm!
Many people, especially girls, zealously begin to pump up their abs, trying to regain their shape as quickly as possible. As a result, the initial stage very quickly turns into the second, and the result of vigorous activity can be the third, operable stage and even a hernia. Therefore, before eliminating the problem, you need to know exactly which exercises you can do and which are strictly contraindicated.
A doctor or trainer with a medical education will tell you how to choose the best options for yourself and create an individual complex, and you can ask them to create a training program for abdominal correction. An experienced trainer can give advice on how to train correctly to remove diastasis without overloading the internal muscles and without reducing the dynamics of recovery, and will help you choose the type of exercise individually. The main thing: you need to make sure that he is competent in this matter and has real experience in correcting this problem.
And first:
Rating of the best abdominal trainings successfully used against diastasis, for weight loss and general strengthening of the muscle corset.
It is better to start with exercises that train the internal abdominal muscles and abdominal wall. They will prepare the internal abdominal muscles for the next level of stress in order to minimize pain during more serious training options, increase the effectiveness of the next stage of training and not aggravate the problem.
This exercise is absolutely safe, suitable even for mothers after childbirth; at the same time, it perfectly strengthens the internal muscles and abdominal wall. You can perform the vacuum in any position: sitting, standing or lying down. Draw in your stomach as much as possible, as if trying to reach your navel with your spine, hold in this position for 20-30 seconds, then smoothly relax your abs. You can gradually increase the delay time to 40 seconds.
Advantages:
- Safety and proven effectiveness.
Flaws:
- The result is not immediately noticeable; for a long time it will seem that there is no improvement at all.
Can also be performed from any position. Take a deep breath, while drawing in your stomach, then release air from your lungs in small portions, keeping your abs tense.
Important! You cannot inhale air “into the stomach”, inflating it - this will create additional pressure on the internal muscles and connecting fibers. We don't need to stretch them, but work through them to strengthen them.
Advantages:
- Ease and versatility of execution: anywhere and in almost any position.
Flaws:
- The effect is also invisible visually, which creates a certain psychological problem - it seems that the exercise is absolutely useless.
These two training options maximize the use of the internal abdominal muscles. They should be performed daily, giving each one at least 5 repetitions of 2-3 approaches. The duration of the course is from 1 to 2 months. For the first two weeks, it is better to do only them, then, focusing on your own feelings, you can gradually add more intense training to them. After three weeks from the start of training, you can include one exercise in the complex, after another week - the second. A review of the most effective of them was compiled in 2020: two thirds were successfully used to treat diastasis in the middle of the twentieth century and are still relevant today, due to their effectiveness and safety. But research continues, which means new trainings are appearing, the benefits of which are confirmed by an ever-increasing number of patients who have tried them directly on themselves.
Lifting the pelvis while lying down
- Lying on the floor, arms extended along the body, legs bent at the knees;
- As you exhale, raise your pelvis so that your legs to your knees form a straight line with your body, and as you inhale, lower yourself to the floor.
In the future, you can increase the load by raising one leg together with the pelvis so that it forms a straight line with the body, or placing it on the thigh of the supporting leg.
Important! If there is an umbilical hernia, it is performed in a special bandage* and only after the doctor’s permission. In case of excessive load, characterized by discomfort or pain, the level of pelvic lift should be reduced.
Advantages:
- Stimulates blood circulation;
- Can be done at home;
- Included in the rehabilitation complex after surgical removal of an umbilical hernia.
Flaws:
- May cause pain.
* To choose the right bandage, you need to pay attention to the following selection criteria:
- Functional. Types of bandages are classified depending on what the product is purchased for. For weight loss and correction of diastasis after pregnancy, fitted lightweight options are suitable; for more pronounced problems, for example, due to working with heavy weight loads, it is better to consider rigid corsets.
- Price. Here you can navigate through customer reviews and take into account the popularity of the models in order to create a comparative analysis of which brand of bandage is better to purchase in order to ultimately buy a quality product at a reasonable price. Budget bandages of good quality can be found from Russian manufacturers. The best manufacturers of these products, according to buyers, are Germans. Their bandages are the best, meet all the requirements for convenience and functionality, but for them you will have to pay an order of magnitude higher than for their Russian counterparts.
- Characteristics. It is worth paying attention to the material of the product and its characteristics (breathable or denser), taking into account individual preferences and characteristics, study the description to understand whether this or that product is right for you.
Side plank
Well stimulates the oblique muscles, which “push” the rectus muscles towards each other. We do:
- Stand on the elbow and the edge of the foot, the thigh lies on the floor, the other hand can be placed on the thigh or rested on the floor if it is difficult to immediately perform the plank without additional support;
- As you exhale, raise your thigh, trying to keep your body in one straight line, and as you inhale, return to the starting position.
Important! If it is difficult to perform the plank straight from your feet, you can start doing it while resting on your knees with bent legs.
Advantages:
- Unlike a standard plank, it does not allow the press to sag;
- Strengthens the lower back.
Flaws:
- Cannot be used if the muscle frame is severely weakened or has never been trained - first you need to strengthen it with easier training options.
Crunches with a towel
A lighter version of crunches: a towel here reduces excess stress on the abs. Performance:
- Wrap your torso in a towel, lie on the floor, holding the crossed ends of the towel in your hands, legs bent at the knees, feet on the floor;
- As you exhale, lift your head, neck and shoulders, at the same time pull your body by the towel, and as you inhale, return to the starting position.
Advantages:
- Strengthens the neck, abs and abdominal wall.
Flaws:
- It is possible to overstrain the abdominal muscles if they are weakened or have not been previously trained.
Sliding leg crunches from a lying position
This lighter version of side crunches tightens the lower abdominal muscles. Performance:
- Lying on the floor, legs straight, hands behind your head;
- As you exhale, the legs bend at the knees, the feet do not lift off the floor;
- The legs bent at the knees are lowered to the left until they touch the floor;
- While inhaling, return to the starting position;
- As you exhale, repeat the movement with the other leg.
Important! In the presence of an umbilical hernia, it can only be performed on the recommendation of the attending physician, if he considers it effective in this particular case. If you have a hernia, be sure to wear a special bandage before starting training.
Advantages:
- Involves the rectus and oblique muscles;
- Recommended for diastasis and umbilical hernia in the initial stage in some cases;
- Included in the rehabilitation training complex after hernia surgery.
Flaws:
- If done incorrectly, it can make the problem worse.
Wall Squats
Not only the abs are tense, but also the pelvic muscles, increasing blood flow. Performed with a ball:
- Press your back against the wall to straighten it as much as possible;
- As you exhale, slowly lower yourself to a right angle with your knees bent;
- Hold the ball with your knees and stay in this position for 20-30 seconds;
- Return to the starting position with the ball between your knees.
You can buy a fitness ball or a regular soccer ball. If you have doubts about which one is better to buy, you can search the Internet for reviews of fitball buyers, or go to the forum: you will probably find people there with a similar problem who have already purchased this equipment for abdominal training. In this case, it doesn’t matter which one is better to buy: for our purpose, any option, both branded and inexpensive, is suitable - the main thing is that it is tightly inflated with air.
Advantages:
- Increases blood flow in the pelvic muscles, which has a beneficial effect on the internal abdominal muscles;
- Statically strains the abdominal wall.
Flaws:
- Before including the exercise in your workout, you should strengthen your abdominal muscles so as not to immediately create excessive stress.
Loads the oblique muscles. Rotation is performed as usual: an average of 15 minutes in each direction. It is necessary to change the direction of movement in order to obtain an even load on the muscles, thereby eliminating asymmetry.
Important! For abdominal diastasis, it is better to use a hula hoop without weights and massage balls.
The average price of this is low - from 200 to 500 rubles, depending on the material. The functionality is the same for all, so you can give preference to a budget model - according to customer reviews, an inexpensive steel hoop is no worse than a more expensive plastic analogue from a well-known manufacturer.
Advantages:
- Massage with a hoop stimulates blood circulation in both the external and internal abs, promoting their recovery.
Flaws:
- It is ineffective if performed in a single version; it is better to combine it with other trainings.
Lying leg extension
It works well on external and internal muscles; the load is more static than dynamic, which strengthens the internal muscles. Performance:
- Lying on the floor, arms extended along the body, you can place them under the pelvis to reduce the load;
- Legs bent at the knees, shins parallel to the floor;
- As you exhale, straighten your legs, simultaneously pull in your stomach, hold for 10-15 seconds, and while inhaling, return to the starting position.
Important! If you experience excessive tension or pain, you should stop doing it so as not to aggravate the problem.
Advantages:
- Strengthening the abdominal wall and connecting fibers.
Flaws:
- It is effective only in combination with other exercises.
All of the listed training options are aimed largely at intensive training of the internal abdominal muscles, and influence the external ones indirectly. They can be performed both at home and in the gym; they are universal and suitable for both women and men. You can change training options to increase the dynamics of recovery, since muscle tissue (including internal) gradually gets used to the same type of load, and the effect from them gradually decreases. At the same time, you should always listen sensitively to your body, focus on your own feelings and the doctor’s recommendations. Advice from a specialist will help you decide which exercises cannot be done in your particular case, and which are acceptable.
Regarding exercise in the gym with diastasis of the recti muscles, we can say the following: it is better to train your arms or legs using exercise equipment that partially compensates for the load. Such training will improve blood circulation in all muscle groups, training them and indirectly loading the abdominal muscles and strengthening them. The following are quite suitable for this:
- Reduction and extension of legs in the simulator;
- flexion and extension of legs in the simulator;
- training with dumbbells or in a power rack-simulator for muscle groups of the back, chest and arms.
Prohibited exercises
If you practiced intense physical training before diagnosing diastasis, you will have to forget about it for the entire recovery period. There are also general recommendations on which exercises can be done and which are strictly contraindicated. These recommendations are relevant regardless of the stage of diastasis. So, what exercises should you not do in any case:
- standard plank face down;
- all types of twists, including lifting legs while hanging or lying down;
- twisting with weights or with a roller;
- all exercises in the knee-elbow position;
- twisting on a large fitball (ball).
The same goes for any weight-bearing exercise:
- squats;
- deadlift;
- floor press;
- pull-ups;
- hyperextension in the simulator;
- jumping (including with a skipping rope);
- swing your legs with weights.
Running: is it possible or not?
Jogging or walking is completely acceptable. It is better, of course, to transfer these loads to fresh air; for this, instead of an ellipsoid, you can consider the option of Nordic walking. During cardio exercise, blood flow increases; when performed in the fresh air, muscle fibers are more actively saturated with oxygen, receiving an additional reserve for regeneration. You just need to focus not on the duration, but on the frequency and regularity of such loads. Jogging for 20 minutes every other day or every day will bring more benefits than a 2-hour marathon once or twice a week.
It is important to remember: all trainings are carried out under control, as smoothly as possible. No jerks or swings - only precise, calm, complete movements. Otherwise, you may make the problem worse. During execution, be sure to control your abs, slightly pulling in your stomach so that you feel a slight tension. It is unacceptable to relax your stomach so that the muscles sag.
You should train in 3-4 sets of 5 to 10 repetitions, depending on your condition and sensations, gradually increasing the number of repetitions to 12-15.
It is recommended to divide the training period into time periods of 2 to 3 weeks. At the beginning and end of each interval, you can take measurements of the problem area and before and after photos - this way the positive dynamics will be clearly visible, and there will be motivation to continue training.
Control your feelings, under no circumstances perform training through pain, do not act on the principle: “Take more, throw further.” In this case, it will only make the problem worse.
Review your diet, include fiber, fruits and vegetables - a malfunctioning intestine will slow down the process of muscle recovery.
Spending more time in the fresh air - the benefits of oxygen in recovery have already been discussed in the section on cardio exercise.
Have patience. Muscle recovery is a long process, in this case aggravated by damage to the tissues of the internal muscles, so it is necessary to immediately tune in to long-term, methodical work. The first improvements will appear no earlier than 1.5 months after the start of training; it will be possible to completely restore the abdominal muscles in the period from 6 to 9 months.
And the main thing is to remember: the one who walks will master the road. We should use the hidden reserves of our own body, which we sometimes are not even aware of, unfairly neglecting them. You need to become a sculptor of your own body, gradually improving it every day, and believe in the result - only then can you achieve your goal.
The problem of stretching the rectus abdominis muscles is familiar to many, especially women who have given birth. However, even some men faced similar diagnoses. Many people are interested in whether it is possible to play sports after such a phenomenon, whether they should do abdominal exercises with diastasis, or whether it is generally better to postpone physical exercise until better times. It is not only possible, but also necessary to choose suitable activities, remembering to take special care so as not to aggravate the situation.
Most often, this phenomenon can occur in women after childbirth. Due to the high load on the muscles during pregnancy, they completely relax. The rectus abdominis muscles diverge, the skin becomes flabby, stretches greatly, sags, and its appearance becomes, to put it mildly, unaesthetic.
Diastasis occurs only among women, but can occur even in men. For example, this may indicate an individual genetic predisposition, or exogenous-excessive physical activity with excessively weakened abdominal muscles. That is, they are unlikely to withstand the additional load. Therefore, exercises for diastasis of the rectus abdominis muscles must be gentle, and they must be performed very carefully.
According to statistics, one third of all women who give birth may experience diastasis. Most often it occurs with repeated births, polyhydramnios or multiple pregnancies. In men, diastasis occurs much less frequently, but many athletes face this problem, especially those involved in strength sports. Most often, after the excessive load on the abs disappears, the body recovers on its own, but not always. Then special exercises are required to treat diastasis.
A simple test for the problem
If you notice that the skin of your abdomen has sagged a lot, has become flabby, has little elasticity, and is unsightly, there is reason to worry. To determine whether you have this disease, it is best to contact your doctor. However, if this is not possible, you can even decide on your own by passing a short test.
- Lie on your back on a fairly hard and flat surface, for example, you can lay it on the floor.
- Bend your legs at the knees and place your feet parallel to each other, as close to the buttocks as possible, but not in such a way that it causes discomfort.
- Place the fingertips of one hand on the midline above the navel, and the other below it.
- Trying to relax your abdominal muscles as much as possible, raise your head and, if possible, your shoulders.
If at this moment you feel a depression under your fingers, then most likely you have diastasis. The deeper and wider this depression, the higher the degree of muscle divergence. There is even an official classification.
- From 5 to 6-7 centimeters - first (mild) degree.
- From 7 to 8-10 centimeters - second (medium) degree.
- More than 10 centimeters - third (severe) degree.
Basically, diastasis does not cause any unpleasant sensations, except for the aesthetic aspect. However, at high levels it can cause pain in the spinal region, be characterized by an excessively wide waist, changes in the shape of the navel (its convexity), and a progressive increase in the size of the abdomen itself. In addition, when the third degree of the disease is advanced, no amount of exercise will most likely be able to get rid of it. You'll have to turn to plastic surgery. Despite the fact that this sounds very impressive, there is no need to be afraid - this is an ordinary operation that can be performed even by novice specialists.
Duration of the recovery period
Many young mothers are interested in how long it will take to perform exercises for diastasis after childbirth, how long it will take in total to completely forget about the problem. You should start using complexes after you have discovered a similar problem, but in no case neglect precautions.
Professional physiotherapists do not recommend starting gymnastics for diastasis on your own, without consulting a doctor. In addition, for each workout, it is recommended to first wear a special tightening bandage or elastic belt. It will help avoid injury to already strained muscles.
How long the recovery will last, after which everything will fall into place, depends on many factors and is very individual. Here, preliminary exercises, a properly selected set of exercises, methodicality and regularity of exercises, as well as the degree of diastasis itself will play a role. On average, the process can take from six months to one year.
Contraindications
It is extremely important to understand for yourself what exercises you should not do with diastasis, and what you should definitely leave out of your attention so as not to worsen the situation. First of all, you will have to carefully avoid actions that strain the abdominal press or put pressure on it. At the everyday level, it is completely forbidden to lift weights, suddenly start laughing or coughing, sleep on your stomach, or do classic abdominal workouts. But there is also a list of classic exercises that you will have to give up.
- Any exercises that involve emphasis on the elbows or arms (plank, push-ups).
- Raising the body from a lying position (classic “swinging” of the press).
- Raising and lowering legs while hanging or lying down (bicycle, scissors).
- Jumping rope and regular jumping.
- Power crunches.
- Squats or lunges with weights.
- Yoga, which involves applying pressure to the middle of the abdomen.
- Tilts to the side, excessive bending back.
- Pull-ups on the bar.
These movements need to be removed from your set of regular exercises and forgotten about until the diastasis completely disappears. In addition, it is recommended to take special precautions at first. You will have to get out of bed by first turning over on your side, and from a chair - transferring your weight to one buttock, and then to your leg. You need to control your posture, forbid yourself to slouch, and make it a habit to wear a controlling corset or belt.
Principles of implementation: a set of exercises for diastasis
To make it absolutely clear, you need to be aware that the white line, due to its structure, will never be able to completely grow back. However, taking diastasis under complete control and abandoning the surgical solution to the problem in the early stages of the disease is quite possible. When choosing the right exercises, you should be guided by special criteria that are best learned by heart.
- The complex must be selected so that first of all it works the deep muscles: the pelvic floor, the transverse abdominal muscles. Everything in the body is connected, and these movements will help set up the coordinated work of all groups.
- Only after the first tip has been completed and you have thoroughly pumped up all the deep muscles, can you proceed to training the rectus and oblique abdominal muscles.
- Please note that this is functional training, meaning you need to gain self-management skills that will be used in the future. Therefore, it is very important to understand correct breathing, which is very important for the correct execution of movements.
Our article proposes to consider exercises for women and men with diastasis of the rectus abdominis muscles. Let's figure it out together.
Breathing exercises
First, you need to learn how to properly relax your stomach, and at the same time other muscle groups, which modern people usually do not know how to do. Only after this will it be possible to train the deep muscles; without relaxation, nothing will simply happen.
- As you inhale, gradually slowly expand your chest. In this case, the stomach should be as relaxed and calm as possible, and mentally straighten the lower ribs to the sides, imagine how your body carries out your commands.
- As you exhale, return to the primary position, without any tricks, but almost as slowly.
This type of breathing can be practiced anywhere: at home, at work, during a break between classes at the university, on a bench in the park while walking. You can do the exercise in a sitting position, lying down, standing, whatever you like.
Tadasana or alignment
We borrowed this exercise from Indian yogis, although it also occurs in traditional gymnastics. With it, the load on the abdominal cavity is distributed as evenly as possible.
- Stand up straight, place your feet at the width of your own pelvis, turn your toes slightly to the sides.
- Using your muscles, slightly pull your kneecaps up and point your sit bones straight down. In this case, the tailbone is slightly curled downwards, but the natural arch of the back is still preserved.
- Relax your shoulders, pull them back slightly, keep your hands free, and reach the top of your head toward the ceiling.
- It is recommended to stand in this position for 5-10 seconds to 1 minute.
It doesn't hurt to combine this simple exercise with the previous one. The more often you do such movements, the easier and sooner you will be able to return to your usual form.
Another gift from the Indians, which helps relieve the symptoms of diastasis with the help of breathing exercises.
- Inhale and concentrate all your attention on the rectus abdominis muscles. Tighten them slightly and then relax them again.
- Form a static “muscle wave” while holding your breath.
- Try to move the muscle wave thus formed from left to right, as if across the abdomen. Try to complete as many repetitions as possible in one breath hold, but do not overexert yourself. Everything should be as comfortable as possible.
- As you exhale, return to the starting position.
Beginners usually manage to make about ten, sometimes twelve, waves of this type. Experienced people who have been practicing yoga for a long time can easily make up to a hundred or even more waves in one breath-hold.
Working with the pelvic floor muscles and Kegel exercises
In addition to breathing practices, it would not hurt to master exercises for diastasis in men and women to work the pelvic floor muscles. As a result of increased abdominal pressure, they may shift slightly, which should not be allowed.
You need to sit in such a way that it is really comfortable, comfortable, but not overly soft. It would be optimal to use a hard chair or stool for this. If it’s convenient, you can sit on the floor with your legs crossed, but only experienced gymnasts or yogis “can” sit in this position for a long time.
- Relax as much as possible by placing your hands on your knees.
- The back should be straight, eyes closed. Perform several cycles of diaphragmatic breathing, which we have already studied.
- At the same time, men squeeze the perineal area, concentrating on it, while inhaling, and relaxing it as they exhale. With women it’s a little different, they should imagine the cervix and try to tighten it.
- You can perform about two dozen stages of inhalation and exhalation.
In some cases, the exercise can be diversified - squeeze the perineum (cervix) and try to keep the muscles tense for as long as possible.
Skittles
- In any position (sitting, lying, standing), tighten the muscles of the perineum. This must be done while inhaling. The time that must be maintained is approximately 10 seconds.
- Slowly relax and exhale at the same time.
- Perform exactly five repetitions, while increasing the time of muscle contraction so that the last one lasts 25 seconds.
This exercise works well on the pelvic floor. Also, organ prolapse can usually be prevented with just such manipulations. Don’t forget that when combined with breathing practices, this exercise will be many times more effective.
Julia Tupler system
A midwife from the United States named Mrs. Tupler came up with special exercises that are aimed at tightening and strengthening the abdominal wall and pelvic floor. To do this, you need to prepare a fairly long towel.
- Lie down on the floor on a pre-spread yoga mat.
- Bend your knees, place your feet parallel, as close to your buttocks as possible.
- Place a towel under your lower back, cross it around your waist, and take the ends in your hands.
- As you exhale, slightly lift your head and shoulders, while pulling the edges of the towel together to compress the waist and diastasis area.
- Hold your breath and hold this position for 2-5 seconds.
- Return to the starting position.
You need to perform the system daily, doing ten repetitions at a time.
This exercise will not only help you get rid of the symptoms of diastasis, but is also recommended for significantly improving your well-being and preventing spinal diseases, for example, hernia.
- Get on all fours. In this case, the back should be straight; it should not be rounded or arched excessively.
- As you exhale, arch your back upward, rounding it like a cat, while mentally pressing your stomach to your back and tensing its muscles.
- Keeping your stomach tight and drawn in, inhale and bend slightly in the opposite direction.
You can perform from 10 to 15 repetitions at a time. At the same time, make sure that in the intervals between exercises your back is straight and your breathing does not falter. It is recommended to do the movement daily, and if you have the opportunity and time, then it is better not just once, but several times.
This simple movement will not only help correct the problem of diastasis, but will also help work out the muscles of the back, as well as pump up the buttocks.
- Lie back down on a yoga mat.
- Bend your legs at the knees, feet parallel to each other, as close to the buttocks as possible, but pressed firmly to the floor.
- The hands are relaxed, located along the body, palms down.
- As you exhale, lift your pelvis and point it as high as possible. In this case, you need to tense your abdominal muscles, pull in your stomach and buttocks. Keep your back straight.
- As you inhale, return to your original position and relax.
It also doesn’t hurt to repeat this exercise 10-15 times daily.
Lumbar twist and stretch
This exercise will require special care. In general, it is better for beginners to refuse to perform it until the symptoms of diastasis become less noticeable. In any case, it must be done very carefully, without straining too much, so as not to aggravate the problem.
- The starting position is the same as in the previous movement - lying on your back with your knees bent.
- As you exhale, draw in your stomach and turn your head in one direction and your knees in the opposite direction.
- Hold the position for a few seconds.
- As you inhale, return to the original position.
You need to repeat this exercise about 10-15 times, and do it every day, or even several times, if there is no discomfort or pain in the area of diastasis.
Leg bending and stretching
The exercise can be divided into two separate ones, or it can be combined into one, as it is more convenient for you.
- Take a standard lying position with your knees bent.
- As you exhale, bend your leg and pull it towards your stomach so that your knee is clearly above your pelvic bone.
- As you inhale, lower and straighten your leg so that your foot slides along the surface of the floor.
Repeat the exercises alternately with one leg and then the other. A total of 20-30 repetitions should be obtained.
Precautions for postpartum diastasis
If you have such a disease, first of all you need to try to give up anything that can increase abdominal pressure. You will have to relearn how to lift weights correctly, even the most minimal ones, get out of bed after sleep or even after a chair, brother in the arms of a child. From now on you will also have to sleep and cough with special care, at least until the moment of relative recovery.
- Lifting anything heavy, weighing more than five kilograms, is strictly prohibited. But even small weights must be lifted by bending the elbows, and not by lifting with straight arms.
- Don't pick up your baby as soon as he starts crying. If you can’t calm him down, first put on a postpartum bandage, or you can simply wrap yourself tightly in a sheet or diaper.
- If you have a cough of any nature, be it an illness or you just choked, always place the palm of one hand on your abs and hold it.
- Try to always maintain correct posture. You should not slouch or bend excessively.
We have already mentioned getting out of bed, as well as from a chair. You will have to do this slightly sideways for some time, but the muscles will not move further apart, and for this it is worth enduring the inconvenience. Above all, do not forget to sleep on your side or back, otherwise the problem cannot be avoided.
Diastasis recti is a separation of the abdominal muscles. In simple terms, the white line has expanded. There are three stages of the disease. The reason is increased stress during pregnancy and labor. The muscle structures move away from each other by a distance of 10 cm. The normal value is 0.5-2 cm. 40% of young mothers face the problem.
With the onset of pregnancy, your figure changes and excess fat accumulates. After the birth of a baby, mothers try to get in shape and regain their figure. But it happens that nothing helps to remove and pump up the stomach.
The abdominal wall consists of two paired rectus muscles surrounded by a kind of sheath consisting of tendon stretches and broad lateral muscles. The linea alba is located under the rib cage, and the end extends to the pubic symphysis. At the top the distance is greater, towards the bottom it decreases. If the connective tissue is weak as a result of a hereditary factor or for other reasons, then diastasis develops during childbirth.
30% of cases require surgical intervention, but in the initial stages recovery is achieved through simple measures. Doctors recommend regularly training with a special abdominal program that will help get rid of sprains.
How to independently determine diastasis of the rectus abdominis muscles after childbirth?
Testing: lie on a hard surface, bend your legs, feet should be level. Place one hand under your head and the other on your abs so that your fingers are above your navel and perpendicular to the line. Now relax and put your fingers inside. Without moving your hand, begin to slowly lift your upper body, as if you were about to pump your stomach. Freeze at the maximum point, without lifting your lower back from the floor, and begin to move your fingers along the center. The goal is to feel the edges of the muscles and measure the distance between them.
Stages of the disease:
- I – discrepancy reaches 5-7 cm.
- II – distance greater than 7 cm.
- III – severe pathology, which will inevitably lead to sagging skin.
Only a doctor can diagnose diastasis and determine the stage. If you have the slightest suspicion of changes in the condition of the abdominal wall, contact a medical facility.
Causes and symptoms of diastasis
For 2-3 weeks after the birth of a child, mothers experience pain for various reasons - episiotomy, cesarean section, ruptures, etc. It is impossible to immediately identify a violation in the structure of the abdominal wall by pain. And the discomfort itself does not appear immediately, but over time. Conduct a body examination as soon as possible. To identify discrepancies, do not palpate the middle of the abdomen, the place where the line visually passes.
Causes of diastasis of the rectus abdominis muscles:
- pregnancy, childbirth, including caesarean section;
- severe cough or cold, due to which the abdominal muscles were constantly tense;
- obesity or rapid weight loss, as a result of which the muscles and skin do not have time to adapt to changes in the body;
- congenital weakness of the connective tissue in the abdomen and a tendency to develop a hernia;
- repeat pregnancy. If a woman gave birth to her first child at a young age, then the chances of rapid restoration of the skin on her abdomen are greater than those of a 30-year-old woman.
Effective abdominal exercise for diastasis
If the muscles are separated, then you must know how to return the body to its normal state and not harm yourself even more.
Abdominal exercises are strictly prohibited! These include tasks that require you to perform leg lifts, body lifts, shoulder lifts, push-ups, crunches, and work with free weights.
Eliminating the disease and losing weight is not easy. You will need daily painstaking work for six months to a year.
A set of exercises for diastasis of the rectus abdominis muscles:
- No. 1 Starting position - lying on your back, knee joints bent. At a slow pace, we lift the pelvis off the floor, fix ourselves at the top point, count to 10, and lower ourselves. We pull the top of the head forward and the tailbone up. Try not to hold your breath or put too much stress on your abs.
- No. 2 Get on all fours, focusing on straight arms. We exhale and lower our head down, round our back at the lower back and stretch it upward, at this moment we tighten our stomach. Exhale, lift your head, bend your back and relax. Perform at a slow pace. The number of repetitions is 10. Periodically, this number should increase.
- No. 3 Starting position, as in the previous task. The body is straight, the stomach is retracted. As you exhale, straighten your left leg and try to lift it parallel to the floor. Do not bend in the lumbar region! The toe on the working leg is pulled inward, the foot is tense and straight. Repeat 10 times for each side. In the future, make the task more difficult for yourself by extending the opposite arm while lifting.
- No. 4 Lying on your back, your lower back pressed firmly to the floor. Knees bent. Now we raise the shin on the right side until a right angle is formed with the body. Do the lifting while exhaling, strongly draw in your stomach to engage your abs. Try not to lift your buttocks and thighs, raising your head slightly. Inhale – return to the starting position. Change of legs. Perform 10 times per side. The exercise is aimed at deep development of the transverse muscles.
- No. 5 Turn on your left side and rest your elbow on the floor. Bend the opposite arm and place it on your waist or right shoulder. Raise your body to form a straight line from your head to your feet. Hold the pose for 20-30 seconds, keeping your gluteal muscles and abs tense. Now repeat the same on your right side.
To get results from classes and know how to remove belly fat, you need to learn how to breathe correctly.
- Rinse technique. We take a deep breath and fill our lungs to capacity, and then release the air with jerks and light abdominal pressure. We hold our breath and start the circle again.
- Vacuum. We sharply inhale oxygen through the nose, and then just as quickly expel it from the lungs and strongly draw in the stomach, pushing it under the ribs. Don't breathe for a few seconds. Inhale.
- Belly. Young children are fluent in this technique. While taking in air, they relax the abs, and when exhaling, they tense them. This is a gentle but at the same time effective abdominal workout.
- Burning. We take oxygen in deeply through our nose and expel it through our mouth. Help your body with your abdominal muscles by quickly contracting and relaxing them.
During training, the exercise is done while exhaling, and returning to the starting position while inhaling.
Remember, no anti-fat diet can return your muscles to their correct position. If you try to pump up your abs with diastasis, you can get complications. Get a medical diagnosis first.
- Twisting.
The essence of the exercise: a person rises by twisting the upper body, thereby forcing the straight abdominal muscles to work. This exercise will only increase the sagging belly and will not give the desired effectiveness.
- Leg lift.
The exercise is prohibited for women who have recently given birth, regardless of whether they suffer from diastasis of the abdominal muscles. Instead of a flat stomach, you can get a back injury and aggravate the disease.
- Raising arms and legs.
The exercise is similar to the previous one, but with the addition of hands. It can be used only 6 months after birth, and then only with the recommendation of a doctor. For a woman’s weakened body, such a load is too great. This can cause pressure on the abdominal walls and increase it.
- avoid stress on the abs and anything that affects intra-abdominal pressure;
- do not lift objects weighing more than 5 kilograms;
- get up from the sofa or bed from a position on your side so as not to use your abs;
- walk straight and do not slouch your back;
- Don't lie on your stomach. The best option would be to sleep on your side or back;
- avoid grueling training, especially strength training;
- it is allowed to perform exercises against diastasis on the lateral abdominal muscles;
- do Kegel exercises. They tighten the skin and abdominal muscles, and the man will thank you for this;
- don't overeat. Proper nutrition is the basis of everything. A person who expends more calories than he consumes will return to his previous shape.
PressFoto/nikitabuida
Diastasis is a separation of the rectus abdominis muscles, as a result of which it sags, becomes flabby and does not look aesthetically pleasing. In addition, the muscles of the abdomen and back atrophy, and there is a danger of hernia formation, digestive disorders, and prolapse of the internal organs of the abdominal cavity.
What is it and why does it appear?
As a rule, diastasis occurs in pregnant women as a result of increased stress on the abdominal muscles during pregnancy. In rare cases, it may be caused by a genetic predisposition, weak abdominal muscles, or heavy physical activity.
The degree of development of diastasis is determined by the width of the muscle divergence:
- 1st degree - discrepancy 2-5 cm;
- 2nd degree - discrepancy 5-7 cm;
- 3rd degree - discrepancy more than 7 cm.
Based on the location of the discrepancy, it is divided into 3 types:
- above the navel;
- under the navel;
- mixed type (both above and below the navel).
Photo and schematic representation of the divergence of the abdominal muscles after childbirth:
How to diagnose diastasis
In order to independently diagnose diastasis, you need to perform the following steps:
- lie down on a hard surface;
- bend your knees;
- place your feet on the floor and move them as close to your buttocks as possible;
- place your fingertips above and below the navel (about 3-5 cm) on the midline of the torso;
- Keeping your abdominal muscles relaxed, lift your head and shoulders off the floor.
If you were able to feel a depression under or above your navel, then you have diastasis. The deeper this depression, the more severe your disease.
Indirectly, divergence of the rectus abdominis muscles is indicated by back pain, an excessively wide waist, changes in the shape of the navel, as well as the presence of a large belly that does not decrease or continues to grow, despite proper nutrition and exercise.
What not to do with diastasis
Once diastasis recti is detected, activities that increase intra-abdominal pressure should be avoided. These activities include lifting heavy objects, loudly laughing or coughing, sleeping on your stomach, slouching, and performing classic abdominal exercises. Workouts that lead to belly growth:
- lifting the body from a lying position;
- push-ups, planks and any exercises that focus on the hands or elbows;
- lifting legs straight or bent at the knees from a lying or hanging position, including “bicycle” and “scissors”;
- power crunches;
- yoga practices that place strong pressure on the midline of the abdomen;
- weighted squats and lunges;
- strong backbends, side bends, pull-ups;
- strength exercises using various weights;
- jumping.
They need to be excluded from your training.
Precautions for postpartum diastasis
When the abdominal muscles diverge after childbirth, it is necessary to pay attention not only to the exercises performed, but also to everyday physical activity.
- When coughing, laughing, or sneezing too much, support your abs with your hands and apply gentle pressure to avoid putting unnecessary pressure on your abdominal muscles.
- Do not lift heavy things over 5-6 kg.
- Lift things weighing less than 5 kg with your arms bent at the elbows (not straight!). When picking things up from the floor, squat rather than bend.
- When rocking your baby, wear a postpartum bandage or tighten the tummy with an elastic bandage.
- Sleep on your side/back (not your chest!).
- Before getting out of bed or lying on it, roll over onto your side. And get up from the “lying on your side” position.
- Before getting up from the chair, you need to shift your weight to your left or right buttock and pull in your stomach. Stand up primarily using your legs, without straining your abs. You can push off with your hands.
Physical exercise
Now let's look at what needs to be done if the abdominal muscles become loose after childbirth. Keep in mind that when performing exercises for diastasis after childbirth, special attention should be paid to breathing. Do not inflate your stomach too much with each breath. And if you are diagnosed with diastasis of 2 or 3 degrees, then you should do the exercises in a bandage.
Exercises for diastasis of the rectus abdominis muscles.
Exercise "Cat"
- Get on all fours (keep your back straight).
- Place your hands shoulder-width apart.
- As you exhale, pull in your stomach and arch your back like a cat.
- Then, as you inhale, bend your back slightly, keeping your tummy pulled in.
- Perform 10-15 repetitions.
“Cat” is the most effective practice not only for eliminating diastasis, but also for preventing spinal diseases and improving overall well-being.
Retraction
- Pull your stomach in as if you were trying to reach your spine with your navel.
- Relax him.
- Quickly alternate between contractions and relaxations. You should get pulsating, rapid movements.
- Perform 5 sets per day with 100 pulses in each set. At the same time, try not to hold your breath during training and breathe as smoothly as possible.
This breathing exercise is convenient because it can be done in any position (while lying, sitting or standing) and at any time (at work or at home while watching a movie).
More useful breathing practices are presented in the video:
Kegel exercise
- Tighten your perineal muscles for about 10 seconds.
- Slowly relax them.
- Do 5 repetitions, each time increasing their number to 25.
This exercise helps strengthen the pelvic floor muscles and prevents prolapse of the internal organs. It is most effective when performed in combination with the breathing practice described above.
Compressions, Julia Tupler's technique
- Lie down on the floor.
- Bend your knees and place your feet on the floor.
- Place a towel under your lower back, cross its ends at your waist and take them in your hands.
- Raise your head and shoulders slightly as you exhale, while squeezing your waist tightly with the towel.
- Hold for a few seconds.
- Return to the starting position.
- Do 10 repetitions.
The method of training the abdominal muscles, invented by American midwife Julia Tupler, is aimed at tightening the abdominal wall. The result is noticeable within a few weeks with regular exercise.
Shoulder Bridge Exercise
- Lie down on the floor.
- Bend your knees (feet parallel to each other, slightly wider than your hips).
- Place your hands along your body, palms down.
- As you exhale, lift your pelvis off the floor and lift it as high as possible, while pulling in your stomach, straining your abs and gluteal muscles. The back should be straight.
- Return to the starting position while inhaling.
- Repeat 10 times.
With this exercise you can also strengthen your lower back muscles and pump up your gluteal muscles.
Exercise "Hundred"
- Starting position: lie on your back, bend your knees, place your feet on the floor, arms along your body, palms down.
- As you exhale, raise your head and shoulders slightly from the floor. You can press your chin to your chest, not forgetting to draw in your stomach. We wait a few seconds.
- As you exhale, we return to the starting position.
- We do 10-15 approaches.
The significant difference between this exercise and the classic abdominal pump is that we raise only the head and a little shoulders, and not the entire body, and draw in the stomach as much as possible. This reduces the load on the abdominal muscles.
Leg Curl
- The starting position is unchanged.
- Alternately bend and straighten your legs. The foot should slide on the floor.
- The number of repetitions for each leg is 10-15 times.
Lumbar stretch
- We leave the starting position the same.
- Pull your stomach in and tilt your head to one side and your knees to the other.
- Stay in this position for a few seconds.
- Next, we perform the same actions, but in a mirror image, keeping the stomach retracted.
- For each side we do 10-15 repetitions.
Leg straightening
- We lie down on the floor.
- Bend your knees and lift them so that your knees are directly above your pelvis. Your arms can be spread shoulder-width apart or extended along your body.
- Slowly lower one leg to the floor and straighten it, sliding your foot along the floor.
- Return to the starting position.
- Do the same actions with the other leg.
- Each leg - 15 repetitions.
Pulls
- Get on all fours, place your hands shoulder-width apart.
- At the same time, extend your right arm and left leg forward and slightly upward.
- Freeze for a moment.
- Return to the starting position.
- Repeat the same steps with your left arm and right leg.
- Do 10-15 approaches for each side.
For greater clarity, consider exercises for diastasis of the rectus abdominis muscles in the video:
All exercises should be performed with a retracted stomach. Only then will it be possible to achieve maximum training effectiveness.
Preventive exercises:
- Posture.
Maintaining correct posture and the natural curve of the spine is an excellent exercise that strengthens the transverse abdominal muscle. Squeeze your shoulder blades, lift your chest, and draw in your lower abdomen. - Suck your stomach in.
Throughout the day, try to keep your stomach retracted. Tighten your muscles often.
If you perform the above-described exercises for diastasis regularly (at least once every 2 days), as well as preventive practices, then after 6-10 weeks you will be able to bring your abdominal muscles back to normal and regain your toned tummy. Static (breathing practices, stretching) and light dynamic exercises can be done just a few days after childbirth (in case of natural birth). You can increase the intensity of training 2 weeks after giving birth.
It is worth noting that this set of exercises is effective for diastasis of degrees 1 and 2. If grade 3 diastasis is diagnosed, it would be wiser to consult a specialist. If the muscle divergence exceeds 10 centimeters, exercises may be ineffective, and surgery and qualified medical intervention may be required.
Carrying a small person is a huge test for the female body and in particular for the abdominal muscles. The baby is growing, the expectant mother’s belly is increasing in size, and intra-abdominal pressure naturally increases. Plus, during pregnancy, the body produces a hormone called elastin, due to which ligaments and connective tissues become softer, more elastic, and pliable. The rectus abdominis muscles are connected by the so-called “linea alba” - a strip of connective tissue that becomes thinner under the influence of elastin and stretches as the tummy grows. As a result, the rectus abdominal muscles diverge. In most cases, after childbirth, the muscles gradually converge and after a couple of months they take their usual position... But unfortunately, this does not always happen. Approximately 25-30% of young mothers are faced with the fact that their former shape returns, excess weight goes away, and the stomach stubbornly refuses to give up its position! Outwardly, such a belly looks flabby, slightly (or not slightly) protruding, and does not lend itself to any weight-loss or anti-cellulite tricks. If you see a similar picture in the mirror, there are two options - 1) you have problems with nutrition; 2) you have diastasis.
What is diastasis? DIASTASIS is a divergence of the rectus abdominis muscles, as a result of which a depression is formed between the right “cubes” of the press and the left ones. Diastasis is an unpleasant and very insidious thing. And it is insidious in that, firstly, it has a number of consequences (if you don’t do anything about it), secondly, the body with diastasis looks unaesthetic (disproportionately wide waist, rather large and loose belly), and thirdly, standard abdominal muscle training, contrary to the expected result, only aggravates the picture... But don’t despair! There is a way out, the main thing is to set a goal and believe in your own results.
Don't rush into panic. Before taking any action, check whether you have this same diastasis. It's very easy to do this:
- lie on the floor, bend your knees, place your feet close to you;
- place one hand behind your head and raise your head and shoulders as if you were going to do a crunch;
- With your free hand, feel your abdomen along the linea alba. First from the navel down, then up. The fingers should be placed across the stomach.
If during the process of “research” you find that your fingers are falling inside, there is reason to think.
But there is no need to panic now. If you have a discrepancy of less than 3 cm (3-4 fingers), you do not have diastasis. And the surgeon, to whom you run with frightened eyes, lifting up your blouse as you go, will smile condescendingly at you and send you home without a diagnosis. Because a discrepancy of less than 3 cm is just that same strip of connective tissue - the white line, but not diastasis.
So when should you go to the surgeon?
Diastasis has 3 degrees of severity. 1st degree - discrepancy from 5 to 7 cm, 2nd degree - from 7 to 10 cm, 3rd degree - more than 10 cm. Unfortunately, 3rd degree diastasis can only be eliminated surgically (abdominoplasty). Diastasis of degrees 1 and 2 can be removed with the help of special exercises and a bandage.
If you still haven’t figured out whether you have diastasis or not, it’s better to play it safe and make an appointment with a surgeon. because Only a specialist can make a diagnosis with 100% accuracy.
What to do if a surgeon diagnoses you with diastasis?
The first thing is to adjust your diet! Don't delay, get started today! Only proper nutrition will allow the body to start the fat burning process and save you from the first unwanted centimeters in the abdominal area. The second step is special exercises.
And before moving on to the exercises, I’ll tell you about what you should absolutely not do:
- lifting the body or legs (abs crunches);
- exercises with support on 4 points with the stomach down (plank, push-ups);
- Exercises in which tension increases intra-abdominal pressure (deep squats, weighted squats, weighted deadlifts, weighted lunges);
- arches in the lower back.
Well, we finally got to the treasured list of exercises allowed for diastasis:
✅ Ripple (Vacuum)/ Lying down, standing or sitting. As you exhale, forcefully draw in your stomach (press it against the spine), hold your stomach in for 15-30 seconds, and while inhaling, relax, but do not inflate your stomach. If it is difficult to hold your breath for 30 seconds, you can take a short breath (without relaxing your stomach). You can also help yourself with your palms to feel the exercise as much as possible. Vaccum is a tedious exercise, but extremely effective! It is the vacuum that strengthens the deep transverse abdominal muscle, which is responsible for ensuring that our stomach is always retracted and does not relax (does not roll out). You need to do at least 50 times per day (there is no maximum! The more, the better), which can be divided into several approaches. We do it at least 10 times in one approach.
✅ Gluteal bridge/ We lie on our backs, with our feet on the floor parallel to each other. Exhale – lift your buttocks as high as possible, pull in your stomach, tighten your abs. Inhale – lower your buttocks, relax. 3 sets of 20-25 times. If the gluteal bridge is very easy, you can do a gluteal bridge on 1 leg: take the starting position, raise one leg up, do it 10-15 times and change the leg.
✅ Cat/ We stand on all fours. Exhale – arch your back, stretch your spine upward, draw your stomach in strongly. Inhale – we bend strongly, look up, the abs are relaxed. 3 to 20-25.
✅ Head lifts/ Lie on your back, feet on the floor parallel to each other. Exhale – raise your head, without lifting your shoulders, forcefully draw in your stomach. Inhale – return to the starting position. DO NOT TEAR OFF THE BLADES! 3 to 20-25.
✅ Bicycle “Light”/ We lie on our backs, legs bent at the knees, feet slightly off the floor. Exhale – straighten 1 leg above the floor, draw in your stomach. Inhale – return to the starting position. Exhale - do the same with the other leg. Inhalation – initial / 3 x 20 (i.e. 10 for each leg).
✅ Side plank/ We stand on one hand (or on the elbow), the opposite shoulder looks up, we put the free hand on the belt (or straighten it up), the legs are straight, the hips are facing forward, the feet are behind each other. There is one straight line from head to feet. We stand for 30-40 seconds on one hand, then we turn over to the other side and stand for the same amount on the other hand.
HELPFUL ADVICE:
Before training, wear a bandage that will prevent the rectus abdominis muscles from spreading further. This can be a regular postpartum bandage, or an orthopedic lumbosacral corset, or a sports tightening belt-corset.
I really hope that girls who are faced with diastasis will find useful information in this article and, with the help of a well-established diet and conscientious performance of special exercises, will get rid of it once and for all! Good luck to you! Believe in yourself, and everything will definitely work out for you;)