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11 Oct

What Does It Mean When You Have A Gap in Your Abs aka A ‘Distension’ or ‘Diastasis’?

What Does It Mean When You Have A Gap in Your Abs aka A ‘Distension’ or ‘Diastasis’?

A fabulous insight into what could be causing your post birth mummy tummy, courtesy of © Burrell Education 2012

Adapted from Primal Pictures, 2003. Reprinted with permission.

Diastasis 2

  1. The stretching of your midline tissues (Diastasis/Distension) is totally normal during and Pregnancy and its return to your pre-pregnancy tension and position is unique to every woman. In general, the tissue regains tension and the two bellies of the Rectus Abdominis (Six-Pack muscles) regain their proximity.
  2. If your midline is weak and your abdominals are separated (you can get your fingers into the gap between the two lengths of muscle) and the tissue feels slack and papery you must take care to avoid as many situations as possible where extra pressure can develop and further. Pressure against these weakened tissues will have a detrimental effect on the healing and closure of this separation. Traditional abdominal exercises (sit-ups) are not appropriate.
  3. Get advice and a restorative programme from a practitioner who specializes in restoring the core with a Diastasis/Distension.
  4. Use the ‘Good Abdominal Care Practices’ when getting up and getting down from the ground and out of bed.
  5. Have faith that you can be helped. Your condition can improve and abdominals can be restored back to good strength, function and can look great again!

We have worked with many post natal and never too late natal ladies with a diastasis, check out our Facebook page for photos of great work that our ladies have done!

Diastasis client, week 1, week 3 & week 9

Diastasis client – week 1, week 3 & week 9

Week 1, week 3 & week 10

Diastasis Client – Week 1, week 3 & week 10

06 Oct

Blast from the past….part 2

Ok….so I measured (click here for part 1)….so overall? I’m 5 inches smaller, not a lot, not bad over 16 years though, 2 children, etc, etc…

I am however, also 15% less bodyfat, I gained an inch on each bicep (not like Briggs though), my knees also got skinnier. Result! At least I no longer have fat knees! Hamstrings though? I still hold something there to be worked on!

The reason for this post? Getting older and having children doesn’t mean you have to be unfit. It’s all about balancing your family, work, healthy eating.  You don’t have to spend hours in the gym, even 20 minutes 3 times a week is a start – and get that strength training in!

I’m fitter now than I was 2 years ago (thanks to Crossfit at  Priority 6), when I was running a half marathon for fun – my knees were screaming at me, my back and pelvis constantly out of alignment – some people (including me!) are not made for running. Now? I lift heavy, I do high intensity short workouts,(never more than 40 minutes – and that’s a long one!) and do lots of intensive core work – the same as I teach my Core Restore clients.

Make time for yourself. A 20 minute bodyweight circuit you can do at home is a start! Get a workout timer on your phone, set it to 40 seconds work, 20 seconds rest to start with, 8 rounds – try a combination of these exercises at home – it will take you 8 minutes. 8 MINUTES!!! THAT IS ALL!!!

  • Squats to a chair or lower if you are comfortable doing this (depending on your current level of fitness)
  • Press ups on the floor – knees down if you need it, lower yourself all the way to the floor, press your chest back up, lift your knees up into a plank position
  • Tricep dips on a chair
  • Alternate leg lunges

Take some supplements! Firstly – make sure you are taking a good quality Omega 3 supplement, I use Alimenent Nutrition for mine, also a super greens drink, such as Priority Greens

Let me know how you get on! Look out for more workouts that you can do at home….

30 Sep

Blast from the past…

personal balance photo

Well…1999 to be exact, the year we were supposed to party, I was your average 20 something year old, gym member with a cloned programme, slave to my desk and cardio hater. To get my mum moving too, we joined the toning tables area of my gym. Yes. Tables that tone I hear you say? Indeed… Apparently by laying on a moving couch, you lose inches. What could be easier? Brilliant for my mum, in terms of getting joints moving…but inch loss…purrrllleeeease! At around 30% body fat, surely I needed (small!) miracle?

  
Anyway, the actual blast from the past was a slip of paper that had all my measurements written on. Which I’d updated. In 1999 several times. 3″ lost! Whoopie! That would be water retention then, or time of the month. Then in 2000 & 2003. So I thought, what the heck, let’s measure in 2015. I’m now a 40 something mum of 2 mischief makers, wife, crossfitter, personal trainer and women’s holistic core restore coach.

Best get me a tape measure then….! 

  

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