I’d like some great core exercises for women who have ‘split’ their abs during pregnancy. Mine are only slightly separated but I have only seen exercises I can’t do in my mommy n me fitness class (plank, sit ups, etc). – Amber

Great question!  Diastasis recti is common during pregnancy and it is essentially a separation of the abdominal wall at the linea alba (midline of the abs).  You’ll want to ensure the muscles come back together before resuming aggressive abdominal workouts.  Diastasis can lead to low back pain, pelvic instability and other muscle imbalances down the road.  If you have more than a 2 finger split (check by lying on your back, doing a crunch and feeling the groove in the abs), avoid any crunching type motions such as sit ups and side raises.  You’ll also want to be careful coming up from a lying down position – always roll over onto your side before getting up.

To help the muscles come back together, you’ll need to focus on the deep core musculature.  Focus on drawing your navel in and up, like you’re zipping up your abs, hold and release.  You’ll want to feel a tightening in the low abdominal area (below the bellybutton) instead of a pushing outwards.  Try the 5 point draw in seated on a ball where you pull your navel in 5 times and release 5 times.   You should be able to breathe comfortably and keep other muscles relaxed.  Short duration planks are okay (10 seconds at a time) but if you feel pulling in the abs, opt for the draw ins instead.

It’s always difficult to give up things you love (coffee anyone?) but I would have to agree with the doc on this one. Hot yoga classes can increase your core temperature and during pregnancy, you want to avoid overheating to protect baby. Try other yoga classes at room temperature and as your pregnancy progresses, you can join a prenatal yoga class. You’ll want to avoid yoga postures lying flat on your back or on your stomach after week 16. Good luck!

Congratulations!  The pain can definitely be frustrating.  I would recommend avoiding leg raises and crunches for a short time.  Focus on the deep core and drawing the navel in whenever possible.  Try the lying draw in exercise: begin lying on your back with your knees bent and your feet on the floor.  Draw the navel in and up and cement the abs in place (try not to let the belly button lift up).  Place your hands below your navel and try to feel a tightening as you engage.  Slowly bring one knee into the chest and lower without shifting the hips.  Switch and alternate sides while holding the core still.  Kegeling at the same time will help to engage the deep abs and target the lower portion of the abdominals.

Do YOU have any questions for Sarah? Leave a comment with it and she’ll answer it in a later blog.