The Sahrmann exercises are the safest type for you to do, as they won't cause you to put pressure on your midline (diastasis) or low back. I would recommend you talk with a PT that works in women's health to see if you could benefit from more intensive rehab for your separation. When someone is tiny like you and has twins (with the corresponding weight gain needed) a lot of stress is put on your abdomen, and it can be stretched past the point where exercise along can bring the muscles back together. A PT can assess your situation and offer you the best treatment options for reducing your separation. I think that's the best option for helping you get your abdominal strength and tone back to normal. Cathy
Catherine is the co-author of "Exercising Through Your Pregnancy" with Dr. James Clapp, and author of Fit Pregnancy For Dummies, published by Wiley Publishing in 2004. To learn more about these books or buy them online you can find them on www.amazon.com.
Cathy also provides Prenatal & Postpartum Fitness Information and certification courses to Healthcare Professionals. Click here to learn more.
2LMBELLY
Posts: 1
11/4/12 12:25 P
Hi, I read your message on diastasis recti, but my separation is large and I still look like I'm expecting. I have pics of me when I was 36 weeks with twins and an image today on my profile. Would I still follow the same work out exercises? Could you suggest a DVD I could use at home to work out? I would like some help with this, every trainer I've talked to doesn't seem to have any good programs. I had the twins two years ago and I have a 9 year old as well. I was only 100lbs when I got pregnant both times. I gained about 50lbs my first pregnancy and 70lbs with the twins. Thank you
CATHY_CRAM_MS
Posts: 9315
7/30/12 11:56 A
Great timing for your question! This week I posted a challenge for adding a series of abdominal exercises that were developed specifically for new moms. They target the lower tummy, and don't put stress on your midline where your separation is located. Don't stress about a small separation between your abdomen after pregnancy. It's normal to have some space between the two halves of the rectus abdominal muscle, and the key is to work on building strength through gradual training. Avoid doing traditional sit up type exercises-they don't do much for the area you're trying to strengthen and can put stress on your midline and lower back. Start with level one, and take your time as you do each repetition (use a three count as you extend your leg out, and as you bring it back). Allow time for your muscles to strengthen before you move ahead to the next level. Cathy
Catherine is the co-author of "Exercising Through Your Pregnancy" with Dr. James Clapp, and author of Fit Pregnancy For Dummies, published by Wiley Publishing in 2004. To learn more about these books or buy them online you can find them on www.amazon.com.
Cathy also provides Prenatal & Postpartum Fitness Information and certification courses to Healthcare Professionals. Click here to learn more.
MANAL-HOUSSINI
Posts: 19
7/28/12 5:12 A
i checked my belly and i found that i have diastasis recti , i found many exercises to repair it , but i want to ask, i have to repair it first then start abs exercises, or i can do both exercises in the same session , like 10 min to repair diastasis recti and followed by abs exercises. cuz i read that if i abs workout were done before repairing the separation it will lead to a bigger pouch with loose skin ??
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