So I received a few emails and questions about my last post.
What exercises should you avoid if you have an abdominal separation? Well if a Diastasis is caused by a forward forcefull pressure on your rectus abdominis, any movement that puts your abs in that position, should be avoided. For example, crunches, pilates 100’s, obliques (they are a double wammy), front loaded planks etc.
The main function of the rectus is flexion and extension of your spine. Second to that, it acts like a wall to support your organs from your ribs to your hips. If the two sides of the rectus are separated, what sort of support system do you have? It also makes sense that you would be suffering back pain as well, eh?
But don’t fret, taking away these exercises does not mean you will never have strong abs again; you just have to modify them. With a Diastasis, it is a must to work your transverse abdominals every which way you can (except for the plank). Because all of your ab muscles are connected, the motion of one, affects the other. And…because these muscles are stressed the most because we use them all day every day (breathing, laughing, coughing, taking a bowel movement), they are the secret weapon in helping close your separation without stressing the rectus.
Isometric exercises in a seated, standing and side lying position is you first step in closing the gap and getting your abs back.