Diastasis: what is that?!

You may have some separation of the abdominal muscles during and after pregnancy (the technical term is ‘diastasis’, which sounds scarier than it is). This is obvious when you think of how much your tummy needs to expand to accommodate your little babe.

When you have had your baby, you will be able to feel whether you have this separation, or not, with your fingers. Lie on your back, with your feet on the floor, knees bent, head and shoulders lifted. Feel above and below your belly button to see if you can find a gully between your tummy muscles. By doing the exercises in the 3-Plan (read more on my web site – book coming soon!), using a good technique, you will be able to gradually close this gap and get a toned, gorgeous tum that you will be proud to show off! Diastasis separation varies from one person to another, so don’t worry if yours feels quite wide.

There are certain exercises that you won’t be able to do until the gap has closed to a narrower than two finger-widths (like sit ups). Until then you can carry on strengthening your core (doing exercises like ab pull ins) to help close the gap.

I found it comfortable to wear an abdominal band to help support tummy and back while I was exercising, but it is up to you whether you do or don’t. My support was a stretchy band that covered my whole bump for the first six months of pregnancy. Then I switched to an under-the-bump band for the last three. I wore a support most of the time and never experienced any back problems.

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