Ever wonder why us moms are having a hard time tightening our cores? For years, I've always thought that I would never ever have a tight core and a flat belly due to multiple pregnancies. At some point in my life (after my second pregnancy), I gained a lot of weight from carbo loading everyday. My midsection was always bulging and I always feel bloated. I almost gave up and accepted that I can never fit again.
After some time, I realized that I had to start changing my lifestyle. I've been seeing so many posts from other moms who took a leap of faith and are now in the best shape of their lives. After adapting a healthy lifestyle, I dropped down from 170lbs to 122lbs. However, I noticed that even though I lost a lot of weight, my core is not tight and my abs are still not showing. I was really bummed about it until I saw some facebook posts from the No Excuse Moms page regarding Diastasis Recti.
Diastasis recti is when the belly sticks out because there is a gap between your left and right belly muscles. You might also call it a “belly pooch.” This is very common among women who are pregnant or have become pregnant. If you are not sure if you have Diastasis recti, check this video on how to do a self-check.
Diastasis Recti self-check:
I did the self-check myself and found out that I have slight Diastasis recti. I did a lot of research on how to correct it, and ever since then, I've been doing the same exercises almost everyday until it gets corrected. Here's a list of my favorite core exercises:
After some time, I realized that I had to start changing my lifestyle. I've been seeing so many posts from other moms who took a leap of faith and are now in the best shape of their lives. After adapting a healthy lifestyle, I dropped down from 170lbs to 122lbs. However, I noticed that even though I lost a lot of weight, my core is not tight and my abs are still not showing. I was really bummed about it until I saw some facebook posts from the No Excuse Moms page regarding Diastasis Recti.
Diastasis recti is when the belly sticks out because there is a gap between your left and right belly muscles. You might also call it a “belly pooch.” This is very common among women who are pregnant or have become pregnant. If you are not sure if you have Diastasis recti, check this video on how to do a self-check.
Diastasis Recti self-check:
- Lie on your back.
- Bend your knees and lift your head and shoulders (just like doing a crunch) and relax your whole body and press your fingertips along the midline of your abs.
- Feel above and below the navel for gap/separation.
- 2 1/2 finger widths or more while your muscles are contracted is a sign of Diastasis Recti
I did the self-check myself and found out that I have slight Diastasis recti. I did a lot of research on how to correct it, and ever since then, I've been doing the same exercises almost everyday until it gets corrected. Here's a list of my favorite core exercises:
- Side Planks -- This exercise is one of my favorites! It's low impact and it really helps tighten my core. It targets your obliques and transverse abdominus and it helps minimize the huge gap between your abdominal muscles. Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Turn around so that you’re lying on your right side and repeat.
- Wall Squats -- Another low impact exercise that focuses on your abs and quads. Place your back and the wall in a standing position. Lower you body into a squat position until your knees are bent at 90 degrees. Contract your abdominal muscles by pulling them toward your spine as you roll back up the wall to stand.
- Standing Push Ups --