Week 3 Workout
The deets on diastasis
Diastasis recti is the spreading of the rectus abdominus, or the “six-pack” muscles during pregnancy. As the baby grows, it puts more pressure on the linea alba, the line of connective tissue that holds the two bellies of the rectus abdominus together. As the connective tissue thins, the muscles spread to make room for your growing babe. It’s a super cool thing your body does, isn’t it?
A SEPARATION CAN STILL BE FUNCTIONAL
Current studies show that all women will have some degree of diastasis in pregnancy. Like, 100% it has to happen to grow a baby. Think about the connective tissue like a pair of your favorite leggings. The fibers are taut when you first put them on, but after a day of wear - bending, lifting, and stretching those fibers - they are a little more lax. Pregnancy is like 10 months of wearing the same pants for your belly.
A huge misunderstanding around DR is that there should be no gap. That simply isn't true. You can still have a strong, functional core with an abdominal separation.
Here’s the deal- you CAN’T prevent diastasis recti from happening. So does that mean you can do any and all core work during pregnancy scot-free? Well, not really. What it means is that we choose our exercises, progressions, and regressions thoughtfully during pregnancy and then heal the belly well postpartum. “Healing the belly well” postpartum just means giving a little more love to your midsection, and being a little gentle on your exercise, your body, and your mind post-babe.
*Remember* Your core works in everything you do, so abdominal separations should be seen as more than just a "crunch test". We need to test the resilience of the abs.
What's going on in the movements, in everyday life?
Do you feel supported during everyday tasks?
Does your back hurt?
Do you struggle to pick up your babe?
These are all SUPER important things to note and things to keep in mind