Georgina, is the founder of A fat lot of good. She lives with her three children. Each week, she writes about the sense—and nonsense—of life.
How to prevent diastasis recti
I constantly have a little chat with myself about the effects after multiple birth. Mommas can develop diastase recti (ab separation) after any birth and yes pregnancy is different for everyone. We all are different and we have different experiences. Most women who have given birth don’t even know they have it and it needs to be talked about and to be kept into mind that a majority of women can close a belly gap with gentle exercises, patience and time.
There are so many reasons why someone can get diastasis, it can become completely addictive to research, yet no earth-shattering reason will prevent me focusing on the permanent bulge I have been left with in my belly. Being a mom self care and self love ends up bottom of the pile territory, it’s a small descent of never having time or energy for yourself. Being pregnant and giving birth does change our bodies, as well as challenge us mentally and emotionally. We have to position ourselves to take advantage of stoping to pick upon our mummy tummy self with such competition and move this to appreciation. Yes this football buldge is now there forever, it will never go and it is part of my history and uniqueness of having had a multiple birth.
With experiencing diastasis recti and working with so many women in my community I discovered that so many of us are confused on what exercises we should be doing and not be doing during pregnancy and postpartum. How to prevent and heal diastasis, wondering if you will ever get a flat tummy again. Is there anything else to do to help, how to move throughout the day to protect the core so as not to make it worse and many concerns.
Avoidance of any exercise that causes an abdominal wall to bulge out upon exertion is key focus and priority. A focus upon the entire deep inner unit core. The ones we all relate to in pilates and yoga. The basics of thinking and connecting with bringing your belly button to your spine in any movement path and the powerful mind body connection through breath.
The key to flat abs originates from stepping up to having a strong pelvic floor, diaphragm and spinal alignment followed by focus primarily to the transverse abdominis; the inner abdominal muscle. Having a strong transverse abdominal muscle will help prevent your belly to bulge. Don’t sole focus on training your obliques or rectus abdominis.
To achieve a closed or reduced gap the aim is for corrected spinal alignment and functional movement from the entire inner core. The process starts with you, believe in order to try and win, understand and be at peace with where your body is today. Some things we can not heal yet we can be mindful of being gentle and regulate the convictions and words we send to our most vulnerable areas after child birth.
Momma guilt, we have compromised ourselves and our wellbeing, we don’t have time for it all, it’s a fact. Don’t spend an awful lot of energy to something that need not be. The accumulative affect of our postpartum bodies is the result of the beautiful children and new lives we now forge. Rein in the ego, be proud of this achievement and prominently start connecting and focusing on value for the skin and its story you sit within. Don’t get poised for comparison and needy improvement, be proud that you are enough right now today. Your efforts to self care and self love are not shabby yet all gentle heart focused.
Georgina Land is a mother of three and certified fitness coach and tutor. Her greatest passions are helping women end conflict and disconnection with their bodies and the spaces they inhabit. With her unique process and a customised approach, she helps women discover the forgotten pockets of their own spirit. She creates beautiful group experiences and is also available for private one-on-one sessions. Georgina is a passionate lecturer and teacher in the fitness qualification industry and can also be found co-leading womens groups in gorgeous places around the coast of sussex.