I remember moaning daily to my husband about my bloated stomach. I just couldn’t understand it, I had tried everything for it. I cut out the foods that cause bloating and all, and I couldn’t figure out why every other part of my body was in shape and I was just struggling to get my stomach flat.
So I began doing some research regarding this problem. I realize a lot of woman struggle with the issue of bloating, which is an entire article on its own. Needless to say after researching and trying everything I know, I discovered a condition called Diastasis Recti.
Diastasis Recti means your stomach sticks out or protrudes because the space between your left and right stomach muscles have widened. Some women who have had children have a Diastasis Recti, and this normally gets worse after each pregnancy. This finally made sense to me and the more I learnt about it, the more I realized, I was not bloated after all.
How do you know if you have a Diastasis?
If you have a protruding belly or your belly button is an outie or you have a half football bulge when you lift your shoulders off the ground, you most definitely have a Diastasis. An umbilical hernia is a side effect of a Diastasis Recti. (google picture of a Diastasis Recti to insert here)
This was exactly my problem. I was relieved to finally know what was wrong, but now I needed a solution!!!
Just to be sure that we are working with a Diastasis, the other symptoms and signs include back pain, poor posture, pelvic floor problems, gastro intestinal disturbances like constipation and bloating.
Therefore the conclusion is that a Diastasis Recti is a separation of the outer most abdominal muscles. These muscles serve as the support for your back and organs, which is a very important job! Pregnancy is one of the leading causes in woman for Diastasis Recti as it is from the stretching and pressure caused by pregnancy, especially if you have had more than one pregnancy.
Therefore, the Diastasis needs to be closed to enable you to have a flat stomach again and to close the Diastasis, the connective tissue needs to be healed. Surgery should be your very last resort!
The treatment for a Diastasis is to strengthen your core. Core training will strengthen the inner muscles which will in turn, and over time correct the Diastasis. There are many types of core training exercises, and I personally then went on a ‘core venture’. The best way to train and strengthen your core would be through activities like Pilates and Yoga. I have definitely seen the difference in my Diastasis since I have been working on it.
Some of the exercises for Diastasis Recti recovery are as follows:
- Glute Bridge – Picture to be inserted
- Side Plank – picture to be inserted.
- Hang from a bar for app 15 seconds
- 20 minutes brisk walk
- Lunges – picture to be inserted
- Wide legged squat – picture to be inserted
These are just a few exercise suggestions to aid in healing a Diastasis.
I know personally how frustrating it can be to do everything right, and your tummy just will not go flat!!
My experience with a Diastasis had been challenging, yet I have learnt so much about different techniques of training and how ‘wide’ the field of exercise actually is, it’s very exciting!!
So ladies, don’t ever give up!! From every trial comes a new knowledge or experience which should rather be embraced, as there’s something for you to learn when faced with an obstacle. Let’s face all our challenges together and always believe in yourself!!!
I CAN, THEREFORE YOU CAN!!