Diastasis Recti (hernia after baby)

[OliviaSan1111]

Hi. I wanted to come here and find out and talk to other moms who have DR. I have it. I am fit and have been for many many years. I had my baby and my doctor says I have DR. It's where the lining in the wall of the abs separates. My belly protrudes out. I work out almost every day and in the past did two fitness competitions. I did have a csection. From all the research I have done, it seems like I would have to have a tummy tuck. I really don't want to do this. I see many moms who have had twins-how do they get that flat stomach again. I wonder if they have had tummy tucks. Ive done so much research on this subject. Any moms out there who are FIT but there is just this one THING that doesn't look like it goes with the rest of the body, that's what I feel I have or look like. Any thoughts?

Thank you very much!

[hardNheavy2011]

My wife HAD the exact same problem after having 3 kids. She just had an abdominoplasty (tummy tuck+hernia repair) done about 3 weeks ago and she looks completely different now. She's not able to exercise quite yet, but a few more weeks and she should be able to. If you have any questions, send me a PM and I'll get you in touch with her if you want me to.

[ilovethe80s]

*Most* people's will repair on its own. There is a book called 'Lose Your Mummy Tummy' by Julie Tuppler, and it is actually all about diastasis recti and exercises to repair it. Sometimes though, if the connective tissue is stretched beyond repair and you have hernias popping out all over the place, surgery is the only fix.

I have it, 4 finger width gap but only above where my navel used to be (they removed my navel for one of the hernia surgeries) up to the sternum, so it's the opposite of where most people have the largest gap. There are tons of things i can't do because of it, pull ups or anything overhead is painful, things like rows, where the intestines are pushing through the gap are painful. When I have the next round of hernia repair, am going to get a tummy tuck along with it and have a new belly button installed.

I don't know a single person who regrets having abdominoplasty. No shame in a tummy tuck if it makes you feel better

[azstrengthcoach]

Hi. I wanted to come here and find out and talk to other moms who have DR. I have it. I am fit and have been for many many years. I had my baby and my doctor says I have DR. It's where the lining in the wall of the abs separates. My belly protrudes out. I work out almost every day and in the past did two fitness competitions. I did have a csection. From all the research I have done, it seems like I would have to have a tummy tuck. I really don't want to do this. I see many moms who have had twins-how do they get that flat stomach again. I wonder if they have had tummy tucks. Ive done so much research on this subject. Any moms out there who are FIT but there is just this one THING that doesn't look like it goes with the rest of the body, that's what I feel I have or look like. Any thoughts?

Thank you very much!

If you have DR to get the results you seek you're going to need a tummy tuck

[discdoggie]

I have DR. I have not had a tummy tuck. Actually, my midsection is now one of my best body parts.


It does need to be surgically repaired, but that is not a tummy tuck. A tuck is cutting away loose skin. (Which I also have a small amount of that is invisible until I get very very lean)


Certain ab or core exercises can trigger or exacerbate it. The most recent and most dangerous episode I had was in the leg press. It "popped" out while I was pressing and I needed to be rescued, lol. Then I had to pop it back in. It's less painful than it is a twisting sort of discomfort, and makes it hard to catch my breath until I pop it back in to it's rightful position.



I have had 2 c sections

[BeFitMom1]

Hi. I wanted to come here and find out and talk to other moms who have DR. I have it. I am fit and have been for many many years. I had my baby and my doctor says I have DR. It's where the lining in the wall of the abs separates. My belly protrudes out. I work out almost every day and in the past did two fitness competitions. I did have a csection. From all the research I have done, it seems like I would have to have a tummy tuck. I really don't want to do this. I see many moms who have had twins-how do they get that flat stomach again. I wonder if they have had tummy tucks. Ive done so much research on this subject. Any moms out there who are FIT but there is just this one THING that doesn't look like it goes with the rest of the body, that's what I feel I have or look like. Any thoughts?

Thank you very much!

To repair diastasis recti after pregnancy, you need to start by building a lot of strength back into your deepest abdominal muscle, your Transverse Abdominis, or TvA. When contracted, the TvA compresses the abdomen.
Body builders are often trained to inflate/push their abdomens into a weight belt, to create more stability in order to lift heavier weights. This can cause or exacerbate diastasis recti, even in men. So you might need to work on training this muscle to compress, rather than inflate, your abdomen.
Then after this muscle has regained adequate strength, (for someone like you, only a week or two of TvA isolations and other basic postpartum moves) you need to do specialized postnatal rehab exercises that train the muscle to function properly as a stabilizer. This step is key. It is critical to perform exercises that train the TvA to functional properly in relationship to other muscles along its kinetic chain. Many diastasis rehab programs overlook this critical step.
If your mid line is very wide, more than 3 finger-widths, you can also add manual splinting of your mid line with your hands to assist your TvA.
In the mean time, do not perform ANY abdominal exercises that lift/flex the upper body off the floor or against the force of gravity, as these moves will make the condition worse. No crunches, oblique pulses, roll-ups, roll-downs, most Pilates mat work, and yoga moves like “boat pose.”
All women with diastasis should use the “log roll” technique when rising from the floor, or getting out of bed to protect their mid lines.
BeFit-Mom

[rott75]

im not a pregnant women, im a 41 yr old male....quit smoking about 6 months ago, started lifting weights, gained 30 lbs in like 3 months..all of a sudden I notice a ridge down my belly, and can feel the split in the center towards my sternum and down about 5 in. when I sit down, or bend over, I get pins and needles feeling in the same area, if I suck my gut in it stops.. is this normal??? just started excersises like vacuuming etc. to try and close it...theres no pain, just discomfort, thanks a bunch

[itrustinhimtoo]

Although I am not as fit as it sounds like you are, I too struggle with DR (I had 5 kids in 6 years). It is soooo embarrassing. I am hoping to work out to at least shrink the distance between the muscles. In the mean time however, I have found one product that gives me a bit more confidence (and is surprisingly comfortable). Have you heard of the Full Support Cami? I just got mine from a company called Ruby Ribbon about two weeks ago and now I won't leave home without it. I loved it so much that I actually became an independent consultant for them. I took a bunch of before/after photos but it won't let me post them here. ACTUALLY, I TAKE THAT BACK - it did let me post the picture...woohoo I'd be happy to PM them to you. And if you want to see the product, my website is www rubyribbon com/val - I couldn't put the dots in because it won't let me post a link either. But I am telling you, I have tried every type of shapewear and this is the first one i've found that stays in place, is comfortable and beautiful.

Hi. I wanted to come here and find out and talk to other moms who have DR. I have it. I am fit and have been for many many years. I had my baby and my doctor says I have DR. It's where the lining in the wall of the abs separates. My belly protrudes out. I work out almost every day and in the past did two fitness competitions. I did have a csection. From all the research I have done, it seems like I would have to have a tummy tuck. I really don't want to do this. I see many moms who have had twins-how do they get that flat stomach again. I wonder if they have had tummy tucks. Ive done so much research on this subject. Any moms out there who are FIT but there is just this one THING that doesn't look like it goes with the rest of the body, that's what I feel I have or look like. Any thoughts?

Thank you very much!

[Fatherpreneur]

I've been researching this condition heavily lately. The truth is unless your abdominal separation is so severe that your Doctor rushes you to immediate surgery. You can heal through specialized and targeted exercises.

There are quite a few workouts geared to helping moms heal their separation. Most of the exercises are either isometric (still and focused movements). Or Slow and controlled movements.

I also came across a product called the Plank 360 that allows you to work your core while standing.

The focus is to gradually get the two sides of your Rectus Abdominus to come together and allow the Linea Alba (the lining) to heal.

I hope that my information is helpful, and that you heal very soon.

Hi. I wanted to come here and find out and talk to other moms who have DR. I have it. I am fit and have been for many many years. I had my baby and my doctor says I have DR. It's where the lining in the wall of the abs separates. My belly protrudes out. I work out almost every day and in the past did two fitness competitions. I did have a csection. From all the research I have done, it seems like I would have to have a tummy tuck. I really don't want to do this. I see many moms who have had twins-how do they get that flat stomach again. I wonder if they have had tummy tucks. Ive done so much research on this subject. Any moms out there who are FIT but there is just this one THING that doesn't look like it goes with the rest of the body, that's what I feel I have or look like. Any thoughts?

Thank you very much!