flat abs, part 3: is that pooch diastasis recti?
Megan and Leslie with Tracy Anderson (yes, that Tracy Anderson – Gwyneth’s pal and trainer), center.
I’ve posted a couple times about flat abs and how to achieve them (click here and here for a refresher), but what if that little pooch is something else, something that traditional abdominal exercises not only won’t help, but can actually make the pooch worse?
I recently met my college bestie in Orlando, Florida for a fitness weekend with a celebrity trainer (more on that later). My friend Leslie had her third baby boy eight months ago and was working hard to get her pre-baby body back, so we combined a fun, healthy experience with an opportunity to spend quality time. There’s nothing like bonding while “suffering” through a two-hour workout two days in a row!
Leslie agreed to participate in this event because she was ready to take her fitness to the next level. After countless barre classes and a balanced nutrition program, Leslie had reached her goal pre-pregnancy weight. But with all that successful weight loss, Leslie’s main concern was her abdominals.
Here’s what Leslie said:
“They just don’t look right after this pregnancy. My belly pooches out. And, there’s a layer of flab over it. The flab doesn’t bother me, but the pooch does, under all that flab, my lower belly is still not going flat like it used to. I feel skinny-fat in my belly. What do you think?”
My first instinct, especially since she has three kids, was that her outer abdominal layer, the “six-pack” muscles had separated. During a mini physical therapy session I examined Leslie’s abdominals and, sure enough, she had a significant, but treatable, separation of her abdominals, a condition called diastasis recti.
I explained the abdominal wall anatomy and told her it’s quite normal for the outermost layer of the abs to separate. I went on to explain that “typical” abdominal exercises are not good for that separation. In fact, conventional abdominal exercises like crunches, full sit-ups, regular planks, push-ups etc., can actually make the separation worse. I know! It is so counterintuitive!
Leslie calculated on her phone how many barre classes she had taken after the birth of her third child. Ninety-Six. That’s 96 times her outermost abdominals were strained and stressed and likely separated even more. Most barre classes target the abdominals directly for a small chunk of time. These exercises typically include lifting your head against gravity and forcing the abdominal “curl” up. All that pressure strengthens the outer layer in the separated position, reinforcing it and making it worse. But hey, her legs, bum and arms looked great!
Megan and Leslie with Tracy Anderson (yes, *that* Tracy Anderson – Gwyneth’s pal and trainer), center.
Leslie also brought up this separation with Tracy Anderson (our celebrity trainer…yes, yes, more on that later). Tracy agreed with me and commented that Leslie needed to target the deeper abdominal layers.
Tracy Anderson examines Leslie’s outer abdominals.
I recommended Leslie see a Women’s Health Physical Therapist once she returned home to Jacksonville, Florida. And Leslie is quite resourceful — she got an appointment the next day! The clinical conclusion? No barre classes until the separation was under control, which was only four weeks her PT told her. I recommended to Leslie that if she really wanted to continue to participate in barre classes she could just omit the abdominal workout portion altogether.
Do you feel this story is about you as well? Even if you are years after your last pregnancy, your outer layer of your abdominals may actually prevent you from obtaining a flat belly. If you are concerned about your belly and want to talk to an expert, please make an appointment with a Women’s Health Physical Therapist. They are highly trained in helping women combat the changes associated with child bearing including incontinence (you don’t have to accept the fact that you will pee every time you run!), scar massage, and of course diastasis recti (that separation of the 6-pack!).
If you have questions on what exercise programs are right for you please email me or sign up for our Post-Pregnancy Program.
- About the studio
Mind the Mat Pilates & Yoga was founded in 2008 by Megan Brown, Doctor of Physical Therapy and Polestar Certified Practitioner of Pilates for Rehabilitation and Sara VanderGoot, Nationally Certified Massage Therapist and Registered Yoga Teacher (e-RYT 200, RYT 500). In their private practices as physical therapist and massage therapist respectively Megan and Sara observed that many of their clients were coming in with similar needs: relief for neck and shoulder tension and low back pain as well as a desire for more flexibility in hips and legs, stability in joints, and core strength.
Together Megan and Sara carefully crafted a curriculum of Pilates and yoga classes to address needs for clients who are pregnant, postpartum, have injuries or limitations, who are new to Pilates and yoga, and for those who are advanced students and are looking for an extra challenge.
2214 Mount Vernon Avenue
Alexandria, VA 22301
703.683.2228
