You can bring it back together- how many fingers width are they separated? I had my baby 7 months ago and I originally had a whole hand width post pregnancy which has closed to barely a fingertip after doing exercises to draw them back together.
I would like to know more about this, too. My "baby" is eight and I still have a very wide separation. I know crunches are not good but...what else can I do?
Ooooo, me too! I had it with my first and I don't know that it ever "healed". Now again with #2...
I had it with both my children. With my first it took a couple of years to get back to normal because I was unaware of exercises to fix it. With my son I did TVA exercises from right after birth and it closed up form being 4 fingers wide in a couple of weeks. I used these exercises; http://www.befitmom.com/diastasis_recti.html They are also the exercises the physiotherapist recommended and they are incredibly effective.
I'm here too. I've been meaning to try something for a while now, but never knew where to look.
I started with pelvic tilts (lying on my back) and vacuum crunches (they aren't crunches at all- they are engaging the transverse abdominals- which is what you want!).
Once my separation was down to 2 fingers or so- I started doing planks. I used a belly binder from day 2 postpartum to week 4- the squeem- and I highly recommend it.
Another thing I did which might sound silly is i physically used my hands (like hugging myself) while lightly crunching upwards to draw the sides of my muscles together. I wouldn't do a ton of reps- but I read it in a book awhile ago that that can help bring the sides together- and it did!
Now that my muscles are almost together- I STILL don't do any straight forward ab work. In fact... I'm kind of against it- I don't want to bulk muscles up around my waist. The only thing I do for core strength DAILY are: PC muscle exercises, planks (takes no time at all- 1 minute a day) and vacuum crunches (can do it while sitting and typing, feeding baby, washing dishes, etc). I keep my core engaged --meaning- my transverse abdominals are contracted, lower ribs are pulled down, lower abs are up and in, pelvic floor is braced-- whenever I do any movement that is strenuous- like putting the car seat in the car, carrying groceries, lifting baskets of laundry - etc.
I DONT do boat pose (navasana) in yoga. It works the psoas- deep hip flexor/core muscle, as well as all of the more superficial abdominal muscles- it can be VERY straining and cause the abs to separate more. I don't do crunches. ONE exercise I occasionally do is lay on my back with my feet straight in the air, draw my lower back to the ground, engage my abs, and then slowly lower one leg and then the other- I do this maybe once a week. Definition in my stomach is coming back finally- at 8 months pp.
hope this helped.
Awesome tips, LeelasMama! I'm going to go try some tilts and vacuum crunches while my kids play. Do you know if squats are okay to do before closing a separation?