#Diastasisawareness #rectusdiastasis #mummytummy #the_mummy_mot #pregnancy #postnatalsupport #womenshealthphysio #pelvichealthphysio #newmum #postnatal #thisgirlcan #postnatalfitness #exercisespecialist #rehab #function #fitmum
Doing your ab exercises but still think you look pregnant?
There are a few things that could be contributing to your stomach still looking a bit ‘poochy’ even if you are doing your ab exercises & the diastasis is improving on testing.
Here are some ideas: there's a lot of cross-over in these, but the intricacies could be different for different people eg. Posture from tightness Vs weakness Vs habit
Time - Give your body time. It may be that it is still not that long since you had your baby, or that you started exercising. You can start to see & feel changes often in the first 2 weeks of starting an exercise regime, this is mainly the learning effect. But really muscular changes take 6-8 weeks of training to really take effect. Remember your abs have been stretching for 9 months!
Technique - the common focus is on closing the gap, but it is just as important to improve the tension along the centreline. Try pre-engaging the pelvic floor before performing the action, this can activate the Transversus abdominus which creates the tension.
Posture - another big general point is your posture. Pregnancy posture tends to bias letting go of the abs & arching your back. But postnatal-sleep-deprived-feeding-baby-holding posture is even worse!
Your back- Pregnancy posture habits often create more of a back arch & pelvic tilt. This makes the back & glute muscles tighter, & joints stiff in the lumbar & thoracic regions. When the abs are already weakened it can be harder to rebalance them against this tension.
Pelvic floor - the core is often described as a 'cannister' with the pelvic floor at the bottom. Effective pressure control needs all parts to co ordinate.
Hip flexors - Another side effect from pregnancy & sitting a lot with a newborn is tight hip flexors. These are deeper than the abs so if they are short it can make the abs 'bunch', & stop them recruiting
Breathing pattern - Your breathing pattern can affect the intra-abdominal pressure, how your ribs move & how your core muscles activate. The name 'belly breathing' can also be misleading, often people feel they should be pushing their tummy out when they inhale, when really we want a deep breath which naturally causes the belly to rise as the diaphragm moves down. Also your upper and or obliques being too tight or dominant can restrict the rib movement & lower ab activity.
Straining - Repeated increases in intra abdominal pressure, for example sitting up getting out of bed or constipation. Rolling onto one side first prior to getting up out of bed, using a squatty potty to optimize the angle of the rectum and reduce straining.
Habits - How you lift & move in day to day activities will be the key to balancing all these things. Put your Pilates principles into your daily tasks- alignment, breathe, core