How To Prevent Diastisis Recti During Pregnancy

Have you heard of Diastasis Recti?  You probably have and you are praying to God that you don’t end up with it.  So I am going to give you some really great tips on how to prevent diastisis recti during pregnancy.  So pay close attention and follow them.

How To Prevent Diastisis Recti  During Pregnancy

 

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What Is Diastasis Recti?

Diastasis Recti is a separation in the rectus abdominis muscle.

It normally happens in the latter part of pregnancy and postpartum.

This happens for obvious reasons……..  The belly is growing and with that the uterus begins to push against the abdominal wall.  Couple that with the laxity that occurs in connective tissue for hormonal reasons and you got a recipe for a split in the rectus abdominis (Diastasis Recti). 

I have seen this happen tons of time.  Usually about a 2 -2.5 cm split or about 2 fingers width.

These postpartum women usually come to me freaking out because doctors say that the only way to fix it is with surgery.  But that is not true.

Myths About Diastisis Recti and The Abdomen

  • It causes permanent damage.
  • Only surgery can fix it.
  • The abdomen will never be able to get strong again after childbirth.
  • You can never flatten the belly after childbirth especially if you have diastisis recti.
  • It’s painful.
  • If you get it once, you will get it again in the next pregnancy.

Listen, I have worked with hundreds of women who have been through pregnancy and have had diastasis recti and I myself had a mild one after my first pregnancy.

I can attest that none of the above are true.  And if you pay attention to this, you will be able to decrease your chances of getting this.

The Truth

It can be fixed!

I had a client once that had almost 3 fingers of separation.  She thought she would need surgery but we worked on it with EXERCISE and she ended up with a very mild half a finger separation and we did that in just a few months.

I also had a little bit of separation after my first pregnancy but I also fixed it with exercise and now have none.

It isn’t painful but you do feel a “weakness” in the core area.  It feels sort of “hollow”.  But you kind of feel that way in the core for a few months after pregnancy anyhow.

I have worked with thousands upon thousands of pregnant women who do My Fit Mom-To-Be Workouts and also moms who have already been through pregnancy and suffered through some of the consequences of their pregnancy (like excess weight gain, etc.), and I have seen many (including myself) end up with a  flatter belly, more defined ABS and stronger core after childbirth.

So that myth is excuse my French, but……. BS!

That is your hope today!

That if you are pregnant and end up with Diastis Recti, you can end up even better after childbirth,  I did.

Check me out, just months after having my second baby.

But what I want to do today is tell you somethings you can do to PREVENT yourself from ending up with a split in your abdomen, even though genetics do play a role and some women just have the predisposition for it.

How do you know if you have it?

Test For Diastis Recti

  • Lie on your back with your knees bent and your feet flat on the floor as if you were going to do a regular crunch.
  • Place one hand behind your head as if you were going to perform a crunch, and the other hand on your abdomen with your fingertips at belly button level but parallel with your waistline and at the midline.
  • See below where you see the split in the abdomen (that is the midline).
  • Roll up off the floor as if you were doing a crunch but think of bringing your ribcage close to your pelvis as you do this you will be able to feel with your fingers if there is a separation.

Now, there are some things that you can do to prevent this from happening.

A lot of them are talked about often but some aren’t.

I know what I did during my first pregnancy to increase the chances of getting the split even though I already knew I had a predisposition for it because I had already had hernias which are caused by a weakness in the abdominal sheath.

The good thing is that I knew what to do to fix it, and I did.   
I now have ZERO separation and I fixed it with exercise.

I, of course exercised during my pregnancy as well which is the best thing any pregnant woman can do.  And because of it, I only gained 20 lbs in each pregnancy, felt amazing and lost all my baby weight in less than one month.

I really hope you are exercising.

 

But looking back I did compromise myself by doing some exercises in a stretched position with too much load or weight. 

Exercises like lat pulldowns, shoulder presses, straight arm pulldowns, etc.

Not that you can’t do those exercises but you are already in a stretched position and your belly is distending by the minute so the last thing you want to do is add too much load in an over stretched position.

My second pregnancy, I was more careful, and I didn’t get the separation.  So I’m telling you, if you had it before, it doesn’t mean you have to get it again.

What To Avoid To Decrease Chances Of Getting Diastis Recti

  • Crunches.
  • Lifting heavy objects or actually lifting anything without proper form, engaging your core and having proper posture.
  • Yoga poses that put you in an over stretched position.
  • Exercising with poor form, posture and too much load.
  • Doing any exercise in an over stretched position.  To me, this is the main one and the one that puts us at most risk.  Examples:  Lat pulldown, pull-ups, chin-ups, straight arm pulldowns, Shoulder Presses, Over head squats, etc.

Listen, I’m the first one that encourages you to exercise and that you can do so at a pretty good intensity.  But please just be careful.  I know you can train hard and do most things, but if you are not careful, you can end up with this terrible split in the abdomen.  There are so many exercises you can do that it shouldn’t be a problem to avoid a few.

I hope you are exercising, it makes all the difference in the world.  

You will enjoy your pregnancy so much more if you do.

Hey, I just opened a new Facebook Page just for my preggos.  I post healthy recipes, sample menus, sample workouts and all kinds of tips to help you with your pregnancy.  So make sure to go there and LIKE the page.  You can also go on there and ask me any questions.

There are so many benefits to exercise during pregnancy.  

Did you know that it’s even good for your baby?

 

 

I also want to encourage you to make healthy choices when eating.

I know you are probably a little frustrated like most pregnant women, because your OB hasn’t educated you much on Pregnancy Nutrition.

It’s actually quite frustrating for me…….

Aside from giving you a list of foods you should NOT eat, and weighing you in every week, that is pretty much it.  And it’s insane because what you eat doesn’t just affect YOU!   It affects the baby as well.

Its very easy to say “you have to slow down with your weight gain”, but not give you any tools or resources to help you.

But you have to control what you eat and not use this pregnancy as an excuse to “Eat For 2”.  I mean you don’t by any means have to diet.  I certainly didn’t and I did allow myself some splurges.  I would eat a bagel a week which I normally don’t when I’m not pregnant, I usually stick to oatmeal which I love.  But you just have to make GOOD CHOICES.  You should want to anyways because everything you are eating now is affecting your little baby.  So make good choices girlfriend.

So here is what I’m going to do for you.  I’m going to give you a NUTRITION GUIDE with exactly what to eat, all the RECIPES, good SNACK OPTIONS, etc.  So that you can get an idea of how you should be eating during your pregnancy so that you can be healthy, be creating the best possible environment for your baby, and so that you don’t gain EXCESS WEIGHT so that you are not super uncomfortable all during pregnancy and feeling huge and self conscious.  And so that you can lose all your baby weight fast postpartum.

I made this 2-Week Nutrition Guide to give away for FREE to all my pregos because I work with so many in my Fit Mom-To-Be Workout Program that always have so many NUTRITION questions.  So, I figured I would make this in an easy to read, print and follow way to help you take the guesses out of how to eat optimally during your pregnancy.  

If you follow it and you EXERCISE, you will not just have a great pregnancy but you will feel CONFIDENT, RADIENT, GLOWING.  You won’t be uncomfortable and have aches and pains because you’ve gained so much weight.  You will have an easier labor and delivery.  You will sleep better, have more energy.  And you will seriously decrease your chances of falling into POSTPARTUM DEPRESSION.

If you exercise moderately and safely, you will be able to lose your weight super fast postpartum.  I did!

My PostPartum Pics

I did My Fit Mom-To-Be Workouts from the moment I found out I was pregnant until the day before I went into labor and I felt amazing, only gained 20lbs and lost 22lbs within 3 weeks of having my baby.  

Exercising during pregnancyalso helps you speed and ease delivery.  Isn’t that the best news you’ve gotten all day?  My labor was less than 4 hours and I pushed for about 10 minutes.  Thank goodness for those workouts.  Check out what this woman said about my Pregnancy Fit-Mom Workouts.

I can’t wait for you to get this Nutrition Guide, the recipes are amazing, and there are so many different options for snacks. You are going to love it.  Download it here (It’s totally FREE):  PREGNANCY NUTRITION GUIDE.

Pregnancy Nutrition Guide

Before I give you this awesome pregnancy workout, I want to make sure you are following the proper pregnancy nutrition, so check out thesetips on pregnancy nutrition and why you should eat.

There are so many benefits to exercise and healthy eating during pregnancy.  Did you know that everything you do during pregnancy affects your baby?

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If you are inspired to do something about your health and body during your pregnancy and you don’t want to end up with a huge pooch for months or even years after you have the baby, here is a workout for you to try, this one has a video of 5 Pregnancy AB Exercises that are safe to do and will make a huge difference.

Pregnancy is no walk in the park, but if you take care of yourself and invest some time, energy and resources into your health and body during it, then you may actually be able to really truly enjoy it.

I did!

And so do most of the women I work with who do /fit-mom-to-be-3/My Fit Mom-To-Be Workouts.s.  Pregnancy is amazing. I just wish everyone had such a great experience.

I have tons of sample pregnancy workouts, healthy recipes and everything that has to do with pregnancy on My Pinterest Boards.  So make sure to go there now and hit Follow All so that you can have easy access to it all and its all nice and organized for you to find easily.

I also hope that you are eating well, because its mostly the poor nutrition that causes the EXCESS WEIGHT GAIN during pregnancy which then causes aches and pains, lack of sleep, fatigue, postpartum depression, long labors, pooch for years…….

It’s so not worth it.

I know that it’s frustrating because the doctors don’t educate you on how you should be eating.  It drives me insane that knowing how much of a positive impact a healthy nutrition can have on the baby and you during your pregnancy, that the doctors wouldn’t invest more time in educating pregnant women.  

So here is what I’m going to do for you.  I’m going to give you a NUTRITION GUIDE with exactly what to eat, all the RECIPES, good SNACK OPTIONS, etc.  So that you can get an idea of how you should be eating during your pregnancy so that you can be healthy, be creating the best possible environment for your baby, and so that you don’t gain EXCESS WEIGHT so that you are not super uncomfortable all during pregnancy and feeling huge and self conscious.  And so that you can lose all your baby weight fast postpartum.

Pregnancy Nutrition Guide

I made this 2-Week Nutrition Guide to give away for FREE to all my pregos because I work with so many in my Fit Mom-To-Be Workout Program that always have so many NUTRITION questions.  So, I figured I would make this in an easy to read, print and follow way to help you take the guesses out of how to eat optimally during your pregnancy. If you follow it and you EXERCISE, you will not just have a great pregnancy but you will feel CONFIDENT, RADIENT, GLOWING.  You won’t be uncomfortable and have aches and pains because you’ve gained so much weight.  You will have an easier labor and delivery.  You will sleep better, have more energy.  And you will seriously decrease your chances of falling into POSTPARTUM DEPRESSION. I can’t wait for you to get this Nutrition Guide, the recipes are amazing, and there are so many different options for snacks. You are going to love it.  Download it here (It’s totally FREE):  PREGNANCY NUTRITION GUIDE. Also, please make sure that you are not eating foods that are contraindicated during your pregnancy. They can be harmful for the baby and for you. Here is a great CHECKLIST with all the FOODS NOT TO EAT DURING PREGNANCY.    

Download Checklist

You can print it and keep it with you in your kitchen or purse as a reminder.

And make sure to download the sample pregnancy diet plan I have for you, its 2 weeks of healthy recipes, snacks and exactly what to eat during pregnancy.

I hope you will download this and apply it, it will make all the difference in the world.

And if you are feeling sick, don’t be discouraged.

I have a few tips for you that will help you so that you feel good enough to exercise and enjoy your pregnancy.

If you have MORNING SICKNESS, this will help.

If you are having too many FOOD AVERSIONS, this will help.

And if you’re problem is excess weight gain because you are having way too many cravings for carbs especially and you think the weight gain is what is causing you to feel bad, this will help.

Well, I hope you start exercising. 

I hope you start making healthier choices with your nutrition so that you don’t gain excess weight and end up miserable during pregnancy and after.

And I hope you start working your core in an effective way so that you can reap all the benefits of it, including less aches and pains and losing the belly quickly postpartum.

Good luck and I look forward to being your Pregnancy Coach, and if you joined my Fit Mom-To-Be Workouts, well then I will be in contact with you way more 🙂  Cant wait!

If you have any questions, feel free to connect with my on FACEBOOK, I just opened a new page just for my pregos.  I post new workout ideas, recipe, and tips.  And you can go on there and ask me any questions.

I look forward to connecting with you so make sure you go there and LIKE the page so we can stay in contact during your pregnancy.

Check out this video, i think you will totally be able to relate and it will help you.

 

If you start my pregnancy workout program, I will see you inside the program.  

I have lots of tips for you and I can’t wait for you to see all the videos of the exercises.

Send me YOUR BUMP PICTURES, would be great to compare with after you have your baby….

So you can see how fabulous you will look.

I would also love to feature you and your beautiful bump.

Send them to michelle@michellemariefit.com

Click here to start the Fit Mom-To-Be Workout Program.

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If you are struggling with what to eat and different options that are SAFE for the baby and won’t make you GAIN WEIGHT, you will totally enjoy and get great use of the MMF Pregnancy Diet Plan.

  1. Full Meal Plan for entire pregnancy.
  2. Easy Recipes.
  3. Kid-Friendly Recipes.
  4. Helps reduce cravings.
  5. Yummy and comforting meals.

It’s not too late to SLOW DOWN & LESSEN your Pregnancy Weight Gain.

Pregnancy workout promo

 

If you exercise, you will see a huge change.  

Less weight gain, not as fast and you will feel tighter, more fit, more energetic and less fatigue.

If you don’t want to spend 6-24 months postpartum losing your “BABY WEIGHT”, invest a little time, energy and possibly resources into your health and fitness this pregnancy.  It will be so worth it when you are back at your pre-pregnancy weight in less than 3 months and feeling like yourself again.

If you need guidance, support and a safe exercise plan, you will love my Fit Mom-To-Be Workout Program (tested by TENS OF THOUSANDS of pregnant women). 

And you can do it for your entire pregnancy (its not just a 12 week program).Photo Mar 11, 9 26 02 PM

Here is what you can expect:

  • Less Weight Gain
  • Less Stretch Marks and Cellulite
  • Faster Labor & Delivery
  • Faster Postpartum Weight Loss
  • More Energy
  • Less Aches & Pains
  • Less Chances of Gestational Diabetes
  • Better Sleep

 

What You Get:

  • Monthly workouts that change every 4 weeks (which delivers the best results).
  • No gym is required (2 versions available: home and gym).
  • Exercise Videos & Pictures of every single exercise.
  • Can view, access and download on any smart phone, tablet or computer.
  • Private Facebook Group for support, community and questions answered by Michelle Marie.
  • Monthly pregnancy nutrition tips to help you throughout your pregnancy.

**Don’t forget to send me your before and after pictures.  I would love to see your cute baby bump and it would be so awesome to see your postpartum progress after and how much your pregnancy workouts helped you.  Email them to michelle@michellemariefit.com**

To start your pregnancy workouts, click here:  Fit Mom-To-Be

 

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