(Over the weekend I took a workshop on Diastasis Recti with Sarah Faller at Bend and Blossom. Sarah is a Certified Pilates Instructor and for the last decade has been the Pilates Wellness Coordinator for the Hospital for Special Surgery. She was a huge wealth of information.)
I am a new mom myself with an eight month old baby girl. I know how much hard work it takes to get your old self back.
So let me share my Pilates secrets with you and you will be back to your pre-preggo jeans in no time….
During pregnancy your abdominals separate from growing a human.
After birth they may not go back together 100% and cause Diastasis Recti.
Now your belly (even months after having your baby) might feel like a pooch.
This separation might sound scary, but with simple exercises (like we do in Pilates Barre class) it can be healed.
You do not have to do hours of cardio on the boring treadmill and there is one exercise that should be avoided at all cost.
Guess what it is?
CRUNCHES!
Crunching will only make your mommy tummy worse!
So how do we fix it?
You have to begin with strengthening your intrinsic muscles with very simple exercises. They are so simple that you might think its too good to be true.
These exercises tone your deepest part of your core call your transverse abdominal.
Here’s a list of 5 things you can do to improve your Diastasis Recti (with no surgery!)
1. Start early post partum to connect back to your core muscles.
2. Be aware of your posture.
3. Practice proper form while lifting and holding your baby.
4. Avoid crunches!!
5. Get your booty to a Pilates professional to learn about engaging your TA (not tits and ass, Transverse Abdominis silly)
Of course, remember to give yourself time after a pregnancy. Be kind to yourself and know that you will be back to your old self soon.
Got questions? Feel free to ask me.
See you at the barre!
Jaime
Jaime
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