Tag Archives: postpartum recovery

Diastasis Recti

I just was informed at my last doc appointment that I have diastasis recti (abs are tearing down the middle due to the pressure of growing uterus) 😦 It is not that bad yet, so that’s good.  I was suuuuuper bummed because I still have 3 more months to go and it will probably get worse.  HOWEVER, I am happy that LOTS of research has been done on what exercises I can do WHILE pregnant AND I am so thankful for the many fit mamas who have paved the way for me.  One in particular who I recently received great pointers and encouragement from is IFPA Pro Melissa Cunningham (check out her blog at: melissacunninghamifpapro.blogspot.com). I had originally contacted her for my friend who had diastasis recti with her 2nd pregnancy, so I had all this info, youtube links and tips already at my fingertips! Special thank you to you, Melissa, for your time and compassion for reaching out to someone you don’t even know!

Thankfully, running is still totally ok. I was bummed when the Physician’s Assistant told me no lifting or exercising, BUT …I am going to wait and talk to my doc (who was out of office that day) who’s husband was a bodybuilder and knows my backgroud, so she is very familiar with workouts. I am hoping she will be able to shed more light on what REALLY is ok or not ok.  Like pull ups with my transverse abs activated- are those ok? I’m thinking yes.  But push ups…maybe not since gravity is putting pressure on the weak connective tissue.

Informative online resources:

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LiveFit @home – Phase 2: Day 39 Arms/Abs/Cardio

Day 39 rolled around and I am getting more and more frustrated about working out at home! Ha! I guess I just miss the gym so much and am too used to the luxury of having all my equipment. HOWEVER, this will spur me on to get more creative.  I have been trying to do things with just basic home equipment to avoid excluding people who cannot just turn a room of their house into a mini gym.  I may purchase a Power Tower and a bench, since working out at a gym just does not work for my schedule at all, BUT I will still continue writing variations for those who do not have these tools.

Day 39

Variations:

Barbell Curl: If you don’t have a barbell, use dumbbells. The key, however, is to keep your grips stationary so that they do not pull inward or outward motion during the entire execution.

Overhead Cable Curl: I am short so this worked perfectly for me – I hooked one end of my resistance band to the stationary grip of my elliptical machine. Then I stood far enough back to get good resistance and performed single-arm overhead curls.

Cable Hammer Curls: Since the LiveFit Trainer uses the rope attachment, this variation worked excellently – I stood, with one foot, on the center of my resistance band, then with grips in hammer position, I performed the curls. Flawless!

Triceps Pushdown – Rope Attachment: I hooked my resistance band around the top of my elliptical machine. Kneeling down gave me enough resistance to perform this exercise.

Hanging Leg Raise (or roman chair): I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs straight. Not bending my legs, I raised my legs till my feet were at least shoulder height. ADDED COMMENT: I am planning to get a Power Tower so I can do these and pull ups and dips.   


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