Are you a victim of the mummy tummy?
Most of us mommies know what I'm talking about.
Mummy tummy is what so many of us refer to the pooch that tends to stick out right around or below our belly button. This lovely tummy also seems to expand after we eat and no matter what we do, we can't seem to get it back down.
For some, it's so bad months after they have given birth, people are asking when they are "due".
Does this sound familiar to you?
Well don't fret, help is definitely on the way. And there is a reason for tummy mummy rather than "weak abs" as so many of us have heard before.
The mummy tummy is most often caused by a condition called diastasis recti or separation of the rectus abdominis, which is the outer most abdominal muscle. Although many would have us believe it only occurs in about 50 per cent of pregnant women (as I believed in the past), this is untrue.
Not only is it a lot more common than we think, but anyone - woman, man and child - can get this condition and they don't even know it. So how can this be?
A diastasis is caused by a forward forceful pressure on the rectus abdominal muscles. These muscles are held together by a connective called the linea alba. When the muscles are strained, the linea alba is stretched causing the rectus muscles to be pulled apart. The role of the rectus is to flex and extend the spine, but it also is there to support the organs. When they are pulled apart, it's no wonder people suffer back pain as well as limited support for the organs. This, in turn, leaves you at risk for developing a hernia where the connective is actually torn away from the muscle itself.
Here's what you need to avoid if you suffer from this condition and how you can start strengthening your abdominals to help close the gap.
Crunches done incorrectly, bicycles, pilates 100s, which are similar to v-sits, where you sit in a "v" position with legs straight forward, and planks, where you are on elbows and either knees or toes, to name a few, can cause or exacerbates the condition.
These exercises either push your abs forward by putting additional strain on the linea alba or don't allow your organs to be supported properly in a prone position.
Instead, modify your exercises to either seated, standing or side lying so your muscles are in the proper position for healing. And isometric exercises, which strengthens the muscle without changing the length of it (for example squeezing your fist then relaxing), and targeting the transverse abdominals, which is the deepest, inner most abdominal muscle, are the key to strengthening your abs from the inside out and bringing your abs back to where they used to be.
So please don't listen to the hype.
Diastasis can be fixed and you don't have to accept there is nothing to be done, as so many doctors will have us believe. With some hard work, dedication and consistency, your separation can be closed and abdominal strength regained.
A professional who is trained in diastasis recti should be contacted to see if you have a separation. Depending on how severe the condition is and how long you have had it will dictate how long it will take to correct.
And just think, this is a whole lot cheaper and less painful than a $10,000.00 tummy tuck.
~ Samantha Montpetit-Huynh is the mother of two girls residing in the Beach/Danforth area. She is a certified personal trainer and holds certifications in pre- and post-natal fitness, nutrition and wellness and resist-a-ball. She offers in-home private and semi-private training and gives workshops on the subject. You can reach her at www.coreexpectations.com or by calling 647-897-5220.