Safe ab workout for possible minor diastasis / pregnant again

[Litcrit]

Another diastasis thread... and I'm not even sure I have/had it (I can't really push my whole finger into the separation, but I have chubby fingers )

But I'm paranoid about doing sit-ups, crunches, anything - I seem to feel my abs pulling apart in an unpleasant, slightly painful way whenever I work out, cough, sneeze, have a bowel movement... Paranoia, but I can't help it.

And now I'm pregnant again and need my abs to hold the baby and push it out!

What can I safely do WHILE pregnant? I suppose pregnancy doesn't even factor in the first trimester or so, right? I did tiny crunches/leg lifting/stuff like that during my entire first pregnancy, but now I'm scared!

Thank you so much in advance!

[MittensKittens]

I see no one replied yet, so I will

I know you mentioned excersie during your first pregnancy, but have you done any exercise since then? Their are no issues with crunches during the first trimester, but I have also heard numerous times that if you are really out of shape, pregnancy is not really the best time to get in shape. Generally, I would say - do as much as you feel comfortable with.

(Of course, I am not saying you are really out of shape, I know that is not true )

[MittensKittens]

BTW, that midwife also does pregnancy yoga. That is not something that I would personally enjoy, but if you think it sounds like fun, you should give her a call.

[wombatclay]

Maternal Fitness is the name for the pregnancy version of the Tupler Technique (exercise program designed to repair the diastasis). You're right that crunches are a no-no if you have a diastasis (pregnant or not!).

The basics of the Tupler Technique (and diastasis info) are free online here, and the book/dvd are on Amazon here. I use Maternal Fitness during pregnancy and Lose the Mummy Tummy between pregnancies (the pp version include sections on preventing common pp stress injuries... like how to avoid hurting your back putting your kiddo into a carseat and how to lift a toddler).

I also belly dance during pregnancy (and between pregnancies)... there are several pregnancy belly dance dvds out there, and they are diastasis safe.

Good luck and have fun!