I’ve been talking a lot about Diastasis Recti lately because it’s a postpartum challenge that is SO near and dear to my heart. Being a new mom comes with its own set of ups and downs, and when you add ab separation to the mix, it can be downright devastating. I had Diastasis Recti after the birth of my second, third, and fourth babies. That experience, painful as it may be to relive, has driven me to make it my PERSONAL MISSION to help as many mamas as possible heal their core and get back to feeling like themselves again.

This mission has also lead to my latest accomplishment (a different kind of baby), my new eBook, Abs After Baby. It’s a full-blown, proven, step-by-step guide to healing painful and troublesome Diastasis Recti.

If you’re not sure if you have Diastasis Recti, I’m going to show you how to perform an at-home check for it in just four steps. But first, a very quick overview on what it is we’re dealing with here.

DIASTASIS RECTI PUT SIMPLY

Diastasis Recti is the separation of your abs during pregnancy. Two large sets of your abdominal muscles literally separate right down the center line of your abdominal wall. This happens because your uterus has forced your abdominal muscles apart in order to make room for your growing baby.

While all pregnant women experience some separation of the abs, it becomes a serious problem when the stomach (which is usually covered by your abdominal wall) protrudes. I go A LOT more in-depth about Diastasis Recti in my blog post: Talking Diastasis Recti, Baby Bulge, and Postpartum Depression. If you think you might have it, I encourage you to give it a read!

SO HOW DO I CHECK FOR DIASTASIS RECTI?

There are a few ways to check for it, and I’m going to outline a series of four steps you can do at home to determine if you have Diastasis Recti. Before we begin, though, please speak with your doctor if you’re feeling any recurring abdominal pain or if you see any protrusions from your belly button area or midline. They can help rule out any other complications you might be having that may have similar symptoms. Once those have been ruled out, try these easy steps:

 

STEP ONE: Lie on your back with your knees bent, soles of your feet on the floor.

 

STEP TWO:  Place one hand behind your neck and the other hand on your abdomen with your fingertips flat at your belly button, fingers facing downward.

 

STEP THREE: Gently push your fingertips into your abdomen while rolling your upper body off of the floor, chin towards the ceiling.

 

STEP FOUR:  Feel for a separation between those two ab muscles. Experts say that a 2-finger or more gap signals Diastasis Recti.

If you do feel a gap, please don’t panic! It’s not a permanent condition if you know how to fix it. That’s why I’m here on this mission of mine. I’m going to give you everything you need to begin healing yourself.

IT’S TIME TO TAKE CONTROL!

I love my role as Mom, you guys, probably more than any other role I get to play. (Let’s not let Chris in on this tidbit, ok?). Mom life is difficult, dirty, and exhausting, but somehow, it’s the most AMAZING and BEAUTIFUL thing I’ve every experienced. This love is what kept me going back for more, knowing that I’d need to find a way to re-heal my core after each pregnancy. This love is also the driving force behind my new eBook: Abs After Baby.

If I can help any mother in the world suffer less, worry less, and get back to feeling better, stronger, and a little more like herself, you can bet I’m going to do it. I’M ALL IN. I believe in YOU. You CAN heal yourself. And remember, I’m going to be there for you every step of the way!

Are you ready to take back your core? Sign up for my 6-week Abs After Baby program HERE!

xo,

Heidi

Related reading:

Diastasis Recti: Closing the Gap
Life Hacks: 5 Flat Belly Secrets Revealed!
C-Section Solutions: How to Eliminate the Pooch and Reduce the “Tummy Shelf”
My 1st Post Ruby Workout
Our 12 Month Transformation, Month One: Self-Love!