Post Baby Six-Pack Help

Abdominal tricks to help get your body back 

Sure, we would all like to have killer six-pack abs. Heck, some had them before the babies and others seem to regain them immediately upon exiting the hospital (and we hate you for it). For the majority of women, pregnancy does something weird to our bodies. I'm happy to introduce guest writer, Heather Jeffcoat. She's a physical therapist located in Encino, CA and new mom herself. She's here to share some tips on getting those muscles back in shape. ~Ro

Help for Separated Abs After Pregnancy
by Heather Jeffcoat

During pregnancy, the Rectus Abdominus muscle (aka “six-pack”) becomes over-stretched. After delivery they don’t always return to the way they were. Many women will describe this separation as a “valley running down the middle of their stomach.” Physical therapists measure this separation in how many fingers they can place between the abs at the Linea Alba (mid line of abs).

Here’s how to check if you have a Diastasis. Lie on your back. Place your fingers horizontally across your belly button. Lift your head and shoulders up off of the floor and sink your fingers between your abs. Feel the muscles on either side of your fingers. If this separation is more than 2 fingers-width, you have a Diastasis Rectus Abdominus. You should then perform the following exercise to retrain them back to midline:

“Hug” your arms around your waist. This can also be performed with a sheet or towel wrapped around your waist.

Take a breath in to prepare and then exhale. Lift your head and shoulder blades up off of the floor as you squeeze your abs together.

Inhale and then return to your start position. If your neck or back hurt, lift your head only.

This exercise “teaches” your six pack muscles that when they contract, they should be at the midline, not separated at 3 or 4 fingers width apart. Begin with 20 repetitions daily and gradually work up to 40. If you perform this exercise everyday, you should begin to see results within the first 2 weeks. Continue until they are less than 2 fingers-width apart.

Getting your abdominals back is not just about looking great; it serves an essential function in protecting your back from injury… And that's very important with all that lifting you’ll be doing as a new mommy!

Once your abs are less than 2 fingers-width apart and it is 4-6 weeks after a normal vaginal delivery (or 6-8 weeks after a C-section) there are generally no restrictions with resuming your favorite abdominal routine. But always check with your doctor or midwife first if you are unsure.

Heather Jeffcoat is a Physical Therapist that specializes in treating prenatal and post-partum women in Encino, CA. To find out more information, check out her website: www.thepilatespt.com or contact her at heather@thepilatespt.com.