Is there a gap in your 6 pack? …diastasis recti what?
|August 29, 2012||Posted by Jean Hoiland under Anatomy, Jean Hoiland||
Diastasis Recti is the separation of the abdominal muscles (specifically the rectus abdominus or 6 pack muscles). It is caused most often by:
- Weight gain in the abdominal area
- Growing uterus during pregnancy
- Doing abdominal exercises incorrectly – NO MORE CRUNCHES!
If the issue is not addressed it can lead to back pain. It occurs equally among men and women. For women it is usually known as the “mummy tummy” and for men “guy gut” or “beer belly”.
Our abdominal muscles serve several purposes. They support the spine and our posture and they hold our internal organs.
Desiring a flat toned belly is not such a vain thing after all. There are definite benefits to getting rid of the bulge. Closing the gap in the 6 pack takes more than one session. It can take up to 16 weeks, but you can start feeling results within 2-4 weeks. If you have a severe diastasis you may need one on one help developing a home practice, make sure and find a knowledgeable instructor to help you.
It’s time to get off your butts and bust a gut instead. It is essential to learn proper technique when doing abdominal work so as not to cause or exasperate the issue. Correct technique will properly flatten your belly and trim your waistline while strengthening the hips and stabilizing the pelvis.
I recommend The Postpartum Abdomen Support from Scott Specialties. It is available at Amazon and reasonably priced under $25. There are many other abdomen support belts for both men and women. If you have a touchy back you might want to consider getting one and learning some proper core strengthening exercises.
It’s easy to check for diastasis recti. Here’s how:
- Lie on your back with your feet on floor and knees up
- Bring your knees above your hips and then curl/crunch up
- If you see a pronounced ridge that runs from pubic bone to sternum the length of your belly you likely have it.
Now what are you going to do about it? Well if you are motivated and can follow instructions you may have good success by ordering the Abmat on Amazon…and there is always the “Restore your Core” class Monday morning at 9:30am and Tuesday evening at 6:00pm at Intent Yoga.