During pregnancy our body changes immensely to support the growth of the baby
in our belly. After birth the body mostly returns back to its natural state
over a period of time. There are a few changes however, that new moms undergo,
that sometimes take more time, or need some support to come back to their
natural state. One of the changes is the gap that forms between the two front
abdominal muscles (rectus abdominis). This gap is referred to as diastasis
recti.
In this article I will share what happens to those muscles during pregnancy
and what exercises you can do to speed up the process to close the gap.
Abdominal Muscles
There are mainly four abdominal muscles that get affected during pregnancy -
the straight abdominal muscles in the front (rectus abdominis), the two
oblique muscles (internal and external) and the innermost muscle called
transversus abdominis.
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The two rectus abdominis muscles go from the ribs to the
pubic crest. They normally help us to sit up by bringing the ribs and pubic
bone closer together.
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The internal oblique muscle goes roughly from the cartilage of the
four lowest ribs to the iliac crest (top portion of the hip bone) and the
central vertical line along the abdomen (linea alba).
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The external oblique muscle goes roughly from the side of the
lowest 8 ribs to the iliac and pubic crest and the linea alba in the center.
Both oblique muscles help with the rotation and side movement of the trunk.
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The transversus abdominis surrounds the abdomen from the back to
the front up to the linea alba. This muscle helps us maintain abdominal
tension and supports our internal organs.
Changes during pregnancy
These four abdominal muscles need to adapt and stretch during pregnancy to
make room for the growing baby. The biggest change is with the rectus abdominis muscle pair in the front. This muscle needs to stretch beyond
normal and move to the side to make space for the growing belly.
Right after birth (postnatal) the two front muscles (rectus abdominis) come
closer together, but not as it was before pregnancy (prenatal). This happens
for all women.
For the first few weeks after delivery (post-partum) this gap is considered
normal. In most cases this muscle stretch goes back automatically to its
natural pre-pregnancy state within 6 months after birth. In almost 1/3 of
women however the abdominal gap doesn't go back automatically and needs some
assistance. The opening in the front muscles can have accompanying symptoms
like back pain, discomfort, constipation and bloating, or in some severe cases
the inner organs bulge out of the gap.
How to check the abdominal gap?
To check the width of the gap, lie down on your back and lift up your head and
bring your chin towards your chest. Then put your finger tips between the
rectus abdominis muscles to measure how many fingers you can fit. A gap that
can fit two fingers or more is considered a diastasis recti. This gap can form
at different places along the abdominal muscle (see picture below).
How to reduce the abdominal gap
In most of the cases this gap can be used by doing some focused exercises. In
rare cases a medical procedure might be necessary to close the gap.
While you are working on closing the gap through exercise or other means, you
should take precaution about a few things:
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When you are lying down and you want to sit up, role to the side and get up
sideways, instead of getting up using your abdominal muscles.
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Avoid lifting heavy objects (post-partum anything heavier than your baby is
not advised)
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Avoid doing stomach exercises like crunches and sit-ups, as they might
increase the gap.
Exercises to reduce the abdominal gap
To have positive results, here are some instructions for the following
exercises:
- Try to do them every-other day.
- Try to repeat these exercises 2-3 times (sets) during each session.
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Take a short break in between the sets. Have some water or try to rest
your body so your heartbeat gets back to normal.
Core-drill exercise
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Breath in deeply through your nose so your ribs expand. Try and breath only
into the area below your breasts. Try not to breath into the belly or too
far up into the shoulders (position 1).
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As you exhale, pull your perineum (the muscle between your
vagina and anus) inwards towards your belly, and pull your navel and lower
belly inwards towards your spine (position 2).
- During the next inhalation relax your perineum and abdominal muscles.
- Repeat this exercise 10 times.
Cat and Camel exercise
- Start with your knees and hands on the floor.
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Slowly move your belly towards the floor, lift your head as high up as you
can, and pull your shoulders back (position 1).
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Slowly bring your chin towards your chest and round your upper back as much
as possible (position 2).
- Repeat this exercise 15-20 times.
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Cat and Camel - position 1
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Cat and Camel - position 2
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Bridge exercise
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Lie down on your back with you knees bent and your feet on the ground
(position 1).
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Lift your hips as far up as you can while your feet, palms and shoulders are
still on the ground (position 2).
- Slowly lower your hips back to position 1.
- Repeat this exercise 15-20 times.
Fire hydrant exercise
- Start with your knees and hands on the floor (position 1).
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Lift and move one knee sideways as high as you can. While you do this your
thigh should be at a 90° angle with your torso and your lower leg should be
at a 90° angle with your thigh (position 2).
- Slowly lower your knee back to position 1.
- Repeat this exercise 15-20 times.
- Repeat the same exercise with the other leg.
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Fire hydrant - Position 1
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| Fire hydrant - Position 2 |
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| Fire hydrant - Position 2 (side view) |
Clamshells exercise
- Lie down on your side with your knees bent at 90° (position 1).
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Lift the upper knee with your feet still touching each other, like a
clamshell opening (position 2).
- Lower your knee back to position 1.
- Repeat this exercise 15-20 times.
- Repeat the same exercise with the other leg.
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Clamshells - position 2 (side view)
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Panini Press exercise
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Lie down on your side. Your body is in a straight line until your knees, and
your lower legs are bent at 90° angle (position 1).
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Lift your upper knee up in the air without changing the angle of the lower
leg, and maintain a stable upper body (position 2).
- Lower your leg to position 1.
- Repeat this exercise 15-20 times.
- Repeat the same exercise with the other leg.
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| Panini Press - Position 1 |
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| Panini Press - Position 2 |
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| Panini Press - Position 1 (side view) |
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| Panini Press - Position 2 (side view) |
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Side plank exercise
Option 1:
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Lie down on your side, support your upper body with your elbow (position
1).
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Move your hip up in the air, so your body is in a straight line (position
2).
- Lower your hips back to position 1.
- Repeat this exercise 15-20 times.
- Repeat the same exercise on the other side.
Option 2 (advanced):
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Lie down on your side, support your upper body with your elbow (position
1).
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Move your hip up in the air, so your body is in a straight line (position
2).
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Stay in that position and lift your upper leg as far up as you can
(position 3).
- Lower your leg back to position 2.
- Repeat steps 3 and 4 for 15-20 times.
- Repeat the same exercise on the other side.
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| Side plank - advanced |
You should be able to see results within a few weeks. Continue to check the
gap regularly, and continue the exercises at least until the gap is less than
1 finger width. Make sure you consult your physician before you start these
exercises.
Stay healthy and enjoy finding joy in health!
