Abdominal separation, also called diastasis recti, often occurs during pregnancy. When the weight of the growing uterus pushes against the abdominal area, it causes a split in the linea alba, which is the abdominal area's midline. While this abdominal separation usually heals during the postpartum period, the healing process takes longer for some women. Modified abdominal exercises help the healing process. Childbirth educator Julie Tupler, a registered nurse, suggests waiting until your baby is 6 weeks before starting your workout program, and consulting your doctor if you had a cesarean section.
Abdominal Breathing
The transverse abdominal muscle is a deeper core muscle. It presses against the diaphragm to expel the air during exhalation. Tupler advises that engaging this muscle protects your back, makes your belly look flatter and helps mend the abdominal separation. Take a deep breath in and expand your belly. Exhale and draw your belly in. Perform this exercise 10 times daily.
Towel Crunch
Lie supine on an exercise mat, placing a long towel under your lower back. Crisscross the ends of the towel across your belly, and hold one end in each hand. Inhale and nod your head to align your neck. Exhale and lift your head and shoulders off the floor, drawing your rib cage closer to your pelvis. Pull on the ends of towel. This pulls the two sides of the split abdominal muscle toward each other, according to prenatal exercise specialist Lisa Stone.
Pelvic Tilts
Pelvic tilts, when performed with proper breathing and core activation, hasten the healing process and alleviate the lower back pain caused by weakened abdominal muscles. Lie supine. Inhale to prepare. Exhale, draw your belly in and tilt your pelvis, forming a hollow bowl from your pelvic bone to your navel. Perform 10 repetitions.
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