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Happily Hughes

Fitness

Self-Check for Ab Seperation/Diastasis Recti

February 18, 2015

I cannot stress how important it is to get checked for Diastasis Recti.  If you haven’t heard of this, its the separation of your abdominal muscles during pregnancy.  Specifically the spreading apart of the Linea Alba- which is the connective tissue between your Rectus Abdominis muscles.  Doctors’ normally check for this at your six week postpartum.  If you are currently pregnant, MAKE SURE they check for DR at that appointment!  I’ve had more friends and clients than I can count find out they had DR way after the fact.  Here is the way to do a Diastasis Recti self check:

Why is this so important?  If DR goes untreated, it can be the reason why your postpartum belly never goes away.  If you have pooching, swelling, or a lumpy stomach, you could have DR.  More importantly, doing the wrong core exercises or overexerting yourself can cause a hernia!  With severe Diastasis, your doctor will recommend surgery.  I had a 3 finger width seperation after having Hudson.  But with these exercises and tips I was able to bring that down to only 1 finger width separation in my belly button:
*I wore a Leonisa corset for the first 3 months postpartum.  Why?  It helped with my posture and gave my stomach the support it needed while healing.
*Focus on sitting up straight both during pregnancy and postpartum!  Posture is very key in preventing/healing DR.
*DO NOT DO PLANKS.  I can’t say this enough, because I learned from personal experience.  One of the reasons my Diastasis was so bad is I did planks every day while pregnant.  DONT!  This causes further separation and could cause a hernia.
*Let your body heal.  Jumping back into an exercise routine too soon postpartum can cause further damage.
*Squats.  Yes, my favorite exercise can help your Diastasis too.  Make sure to focus on keeping your core tight as you lower into the squat.
*Pelvic tilts as shown in the above video.
*Core contraction.  I would do this while driving.  Simply sit up straight and focus on contracting your stomach muscles towards your spine.

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Comments

  1. ROSE AUX JOUES PHOTOGRAPHIE says

    February 18, 2015 at 4:23 pm

    I really need to try this. Thanks for the great tips

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:27 am

      Let me know how it works!

      Reply
  2. Nicole @ Fitful Focus says

    February 18, 2015 at 4:30 pm

    Oh wow! I've never heard of this. I'll have to remember this down the line when it's time to have some kiddos 🙂

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:27 am

      Yes definitely keep this in mind!!

      Reply
  3. Teamarcia says

    February 18, 2015 at 4:37 pm

    Oh wow. So much great information here I never even thought about. Thanks for sharing!

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:27 am

      Absolutely!

      Reply
  4. Joely Smith says

    February 18, 2015 at 5:14 pm

    Yikes!! I am hopeful you are fully recovered and glad you are okay.

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:27 am

      Thank you Joely!

      Reply
  5. Sue @ This Mama Runs for Cupcakes says

    February 18, 2015 at 6:58 pm

    I have had a small one since my son 3 years ago. It's only about 1 finger bredth, so I guess I'm lucky in that department! Great post!

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:28 am

      Sue, yes you are lucky! Keep up the running you rad mama!

      Reply
  6. Deborah @ Confessions of a Mother Runner says

    February 18, 2015 at 8:38 pm

    I had a friend who had this. Great post to raise awareness I think most women have no idea about it. Hope you are recovering quickly

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:28 am

      I had no idea what it was until I got it! I want to make sure more people know about it!

      Reply
  7. dancingtorunning.com says

    February 18, 2015 at 9:18 pm

    I've never heard of this. Thanks for the informative post. Definitely something to be looking out for!

    Reply
  8. Margo says

    February 18, 2015 at 9:29 pm

    This is great information for my core classes. Thank you!!

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:28 am

      Glad I could help!

      Reply
  9. Nicole Keener says

    February 18, 2015 at 11:27 pm

    I've heard about this way after my daughter was born. So I am not sure if mine are permanently damaged.

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:29 am

      Nicole, they're not permanently damaged! Talk to your doctor about your severity and then start doing the above exercises.

      Reply
  10. AJ @ NutriFitMama says

    February 19, 2015 at 12:59 am

    I've never heard of this before! Thanks for sharing this!

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:29 am

      Absolutely my friend!

      Reply
  11. debdenny says

    February 19, 2015 at 1:32 am

    Lots of great info. Thanks for sharing this.

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:30 am

      Absolutely!

      Reply
  12. Femme Fitale Fit Club says

    February 19, 2015 at 1:41 am

    My girlfriend had this because they said she had her children too close together so her muscles never came back together. She started lifting heavy and I swear it tightened her right on up!

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:30 am

      It's all those squats!

      Reply
  13. Sonya says

    February 19, 2015 at 2:34 am

    I'm going to come back and watch the video after my kids go to sleep. I'm almost three years post partum and my tummy is still has a pouch. This could be the problem.

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:30 am

      It probably is! I hope this helps!

      Reply
  14. Brenda D Priddy says

    February 19, 2015 at 3:35 am

    I had this really bad with my first (no one told me about it!) When number 2 came along, I found out about it and was able to recover much faster. But even to this day, I still avoid planks and sit-up type exercises. I find the pull-ins are much better for my posture, core, appearance, everything!

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:31 am

      I am so glad you found out what works for you!!

      Reply
  15. Jen Rawson says

    February 19, 2015 at 3:56 am

    Very interesting! I'm not pregnant or planning on it yet but I want to keep this in mind and let friends know about this.

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:36 am

      Please do Jen!

      Reply
  16. M says

    February 19, 2015 at 5:48 am

    I have this problem. These suggestions are very helpful

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:36 am

      I really hope this helps!

      Reply
  17. Patrice Foster says

    February 19, 2015 at 6:19 am

    Geart tips. Your suggestions is clear and you engage the audience.

    Reply
  18. Kathleen Garber says

    February 19, 2015 at 4:00 pm

    I've had 4 kids and never heard of this. I hope doctors are checking for this and just not explaining what it is as opposed to not checking at all. Thanks for sharing.

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:36 am

      Kathleen, if you have any pooching or trouble getting your stomach back you may have this issue. I'd do the self check to be sure!

      Reply
  19. RFC says

    February 19, 2015 at 4:00 pm

    Great post. I've always had a 1-2 finger diastasis, but it wasn't until 6 years post partum that I developed a hernia. Currently 1 week post op. No fun. My surgeon who fixed the hernia said the DR wasn't big enough to fix…this time. Hoping to bring it together once I can resume exercise to hopefully prevent future hernias!

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:37 am

      YOU CAN DO IT!!!

      Reply
  20. Corina Ramos says

    February 19, 2015 at 7:16 pm

    Thanks for sharing this information with us.

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:26 am

      Absolutely!

      Reply
  21. Organic Runner Mom says

    February 20, 2015 at 4:10 am

    I am so thankful I did not have this happen but several of my friends have. Pregnancy is so hard on our bodies. There are many things to keep in mind post partum that will be different about your body such as this issue or poor pelvic floor muscle strength. Thanks for this helpful post 🙂

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:26 am

      Organic Runner Mom it sounds like we should be friends! Organic, running, and mommyhood!

      Reply
  22. jillconyers says

    February 20, 2015 at 11:06 am

    Great information that will be helpful to many. Are there symptoms that are a red flag to talk to your doctor about this?

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:25 am

      Jill, I am so glad you asked this! Yes, if you are doing a plank and notice your abdomen is "tenting" in the middle, you have DR.

      Reply
  23. Steph-Fit Mom in Training says

    February 20, 2015 at 6:51 pm

    Great tips. I have had DR for 5 years (and 3 kids). The most important thing is not to focus on healing the muscles that are separated as it is strengthening the connective tissue underneath which will naturally allow the muscles to close up.

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:24 am

      You are SO right!!

      Reply
  24. Manu Kalia says

    February 21, 2015 at 2:58 pm

    I love all of your routines, I have a friends who might want to see this.

    Reply
    • Happily Hughes says

      February 25, 2015 at 11:24 am

      Share my dear friend, share!

      Reply
  25. omia says

    November 9, 2019 at 2:54 am

    I cannot stress how important it is to get checked for Diastasis Recti. If you haven’t heard of this, its the separation of your abdominal muscles during pregnancy. Specifically the spreading apart of the Linea Alba- which is the connective tissue between your Rectus Abdominis muscles. Doctors’ normally check for this at your six week postpartum. If you are currently pregnant, MAKE SURE they check for DR at that appointment! I’ve had more friends and clients than I can count find out they had DR way after the fact. Here is the way to do a Diastasis Recti self check:

    Reply
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Life has been a little crazy lately! Moving, getti Life has been a little crazy lately! Moving, getting organized and enjoying this new adventure. 

Can’t wait to share more of this house with y’all! 

How was everyone’s weekend? Tell me below👇🏽 
.
.
#atlanta #atl #lifestyleblogger #lifewelltravelled #thebestmoments #embracethemoment
Y’all know I love to share my on-the-go healthie Y’all know I love to share my on-the-go healthier snack options. These Dole bowls are açaí frozen bowls that you can grab from the freezer, let defrost for 35-40 minutes, and eat on the road. Not only does it have açaí, but also a berry mix and granola topping. @dolesunshine #DoleAcaiBowls #sponsored
Team one piece or team bikini? You know I love b Team one piece or team bikini? 

You know I love both! Which suit is your favorite?

Outfit deets 👇🏻

Pink one piece: @victoriassecret 
White two piece: @scoutandmollysavalon
Colorful two piece: not a good return policy so not recommending 🙅🏼‍♀️

#daytona #daytonabeach  #lifestyleblogger #lifewelltravelled #bloggersofinstagram
Currently dreaming of a boozy brunch with my ladie Currently dreaming of a boozy brunch with my ladies. 

Where is your favorite place in Atlanta to brunch or lunch? What do you order there?

#atlanta #atlantaeats #atlantablogger #lifestyleinfluencer
I travel with her now so she’s not impressed by I travel with her now so she’s not impressed by someone’s crusty son trying to take her to Myrtle Beach. 😂

Kidding! I do believe travel is so important for kids though: not only will we cherish these memories forever, but I want to introduce them to as many people, cultures, and beautiful features of the world as possible. 

👉🏻Why do you travel with your kids? 

.
.

#boston #bostontravel #travellingwithkids  #travelandexplore #familytraveltips
The best thing I’ve ever done for myself is BELI The best thing I’ve ever done for myself is BELIEVE in myself. I’ve been hitting so many big goals that I've had for a few years now and I couldn’t be more grateful. 🙏🏻

Couldn’t have done some of them without all of the support that y’all are always giving me. Forever grateful. 💕

Let’s celebrate together - what goals have you hit this year that you’re proud of? Tell me below 👇🏻

.
.

#motivationforsuccess #motivationformoms #findyourpurpose #believeinyourself #positivevibes
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