Ab Separation & Postpartum Workout – The Ultimate Diastasis Recti Test
This post is sponsored by Premier Protein. I only work with brands I love, so thank you for helping me to support them.
It only took me 3 months but I’ve finally written this post! Ab Separation, also called Diastasis Recti, is a condition that needs to be diagnosed more in women. I remember having to ask my doctor after having Hudson to check if I had it about 6 months postpartum. She taught me how to check if I had Diastasis Recti (I did, about 4 finger widths wide!). She also recommended some postpartum workout exercises to strengthen my abdominal wall again. I’ve put together a video for you below for the best Diastasis Recti test, as well as one exercise you can start doing today. Next month I will be releasing a whole guide on how to bring your abdominal muscles back together!
Ab Separation & Postpartum Workout – The Ultimate Diastasis Recti Test
Women normally get Diastasis postpartum. The first 6 weeks most women have it, but some heal without problem. The rest of us have a gap between our abdominal walls that causes what I like to call Mom Gut. Its a little pooch that no matter our postpartum workout or healthy eating, won’t go away. It’s annoying and another one of those unfair postpartum issues we have to deal with.
It’s important to remember that after having a baby, our bodies need time to heal. Here are some more tips to helping your ab separation mend:
- Wait until you’re cleared by a doctor to workout.
- When working out, do minimal crunches (like I show in the video) and NO planks.
- Rest as much as possible- nap when baby naps and all that jazz 😉
- Stock up on lots of protein and veggies!
Protein is SO important for your body to rehabilitate after childbirth. Protein helps repair tissues, make enzymes, hormones and other body chemicals. As a new mom, or even years postpartum, it’s hard to get the proper amount of protein in your diet. A quick and easy way to make sure you’re getting enough protein is with Premier Protein shakes. The Caramel shakes are my absolute favorite!
I think I had it. There was like a baseball size hole where the muscles had separated, I got it kind of back to normal, but a friend of mine had her whole abdominal area prolapse. EEEK!
I don’t remember having it when I was pregnant but I heard some moms had them. I’m pinning this! You got really fit body.
I am actually wondering about this right now for myself. Thank you for bringing it to our attention!
Thank you for posting this I have this as well. I’m 10 months postpartum and although I have lost all of my baby weight I still have the “pouch” that won’t go away. I’m hoping mine will heal soon, definitely going to try adding some more protein, thanks for the tip!
I think this is a good source of protein and it’s really nice that there’s an option like this for moms who are working out. It’s really nice that there are different flavors too.
It’s really important to ask your doctor if it’s okay to start working out. These are really helpful tips for first time moms who would like to lose the baby weight.
Thankfully this wasn’t a problem with my first pregnancy, but I am concerned it will be the second time around. I will have to check out your post next month on how to help fix it. The Protein shake sounds great especially the caramel. I will have to give this a try and incorporate them into my own workout routine.
I have heard about this before but I just did not pay much attention to it. Thanks for bringing up the topic again. It is never too late to try bringing back that post pregnancy body.
I think I have that. I tried to exercise before, to rid myself of the belly fat. It did get a little smaller, but not back to the pre-pregnancy state. Let me go ask my doctor about this. Thanks for the re minder
Wow, you look so fit and strong! I have bookmarked this page for future reference. I always wonder how moms get back in shape after pregnancy and delivery. Thank you for this post!!!
Thanks for this! I’m definitely dealing with a bit of this and it’s so frustrating since I’ve lost all the weight and am super active. I never knew about planks being off limits. I’m definitely going to have to look into that. I do yoga daily and planks are a large part of my practice so I may have to find a modification. Also, premier protein is the best! Double chocolate is my jam!
Hi, did you release your guide on how to fix this? I can’t seem to find it. I have a very large separation, at least for fingers.
Did you happen to release your guide on this? I have an separation after having twins and I was unaware certain excercised could actually make it worse until recently. I’d love to have some exercises I can do to tighten my core and bring the muscles back together!