It is very normal to have a loose stomach and a large stomach after giving birth. After all, I have accumulated too much fat in 10 months. How to lose it? Follow me down below.
In fact, a problem is the separation of the rectus abdominis, because during pregnancy, especially in the third trimester, the enlarged uterus will expand and extend the abdominal wall, and the rectus abdominis on both sides will move from the midline of the abdomen—that is, the position of the linea alba to the two sides. side separation.
Under normal circumstances, after delivery, the abdominal wall will gradually recover, and the rectus abdominis will move closer to the midline, usually returning to its original position in half a year to a year. However, if the abdominal wall itself is weak, or when twins, fetuses are too large, polyhydramnios, or multiple deliveries, etc., the rectus abdominis still cannot return to its original position for half a year after delivery, which is called postpartum rectus abdominis dissociation.
Why does the rectus abdominis separate?
During the third trimester, the enlarged uterus elongates the abdominal muscles, separating the two rectus abdominis from the linea alba, a phenomenon known as rectus abdominis separation. The deeper the separation of the rectus abdominis, the weaker the abdominal muscles, and the harder it is for the lower abdomen to return to flatness. In addition, the weakening of the abdominal muscles will reduce the supporting force on the lower back. Due to the changes in mechanics, there is an increased chance of lower back pain. A small number of particularly severe rectus abdominis separations may result in a hernia (the small intestine protruding out of the abdominal wall). At the same time, the separation of the rectus abdominis is not conducive to the recovery of the pelvic floor.
Rectus Abdominal Muscle Separation Self-Assessment
The impact of rectus abdominis separation is not only a loose stomach and a bad image, but also other hazards, such as prone to forward pelvic tilt, and prone to soreness in the waist and legs. (The abdominal wall is weak, the internal organs are easily displaced, and the abdomen is bulging. In order to maintain the balance of the body, the pelvis may tilt forward, and even joint wear may occur, causing knee pain, etc.)
So how to self-assess the separation of your rectus abdominis after giving birth, you can refer to the following methods:
Lie on your back, bend your legs, expose your stomach, lift your upper body, and hold your breath at your waist. Use the index finger and middle finger of the right hand to probe into the middle of the abdomen, slowly feel the abdominal muscles on both sides squeeze the fingers to the middle, and calculate the distance between the muscles on both sides.
Normal: Less than 2 fingers.
Need to improve: 2~3 fingers.
Need to see a doctor: more than three fingers.
Exercise training methods for rectus abdominis separation:
abdominal breathing abdominal breathing
It is mainly based on diaphragm movement, combined with abdominal movement. The main thing is to exercise the transversus abdominis to contract the abdomen from the inside. Methods as below:
① Take a supine or comfortable sitting position, loosen the belt, and relax the whole body;
②Put your right hand on your belly button and your left hand on your chest. Expand your belly outwards as you inhale; contract your belly inwards as you exhale, drawing your belly button toward your spine as much as possible, pause for 5-10 seconds. This is a cycle. Make sure to keep your chest as still as possible throughout the procedure.
③ Repeat the cycle to keep the breathing rhythm consistent. Usually 5 to 10 minutes each time, 3 times a day.
Pull-Ins
The main thing is to exercise the transversus abdominis to contract the abdomen from the inside. Methods as below:
① Lie on your back, bend your knees about 90 degrees, place your feet flat (heels are aligned with your sit bones), and relax your entire body;
②Put your hands on both sides of your belly button. When you inhale, expand your abdomen outward; when you exhale, contract your abdomen inward, and push your hands inward and downward at the same time, try to close the gap between the rectus abdominis, and pause for 5 to 10 seconds. This is a cycle.
③ Repeat the cycle to keep the breathing rhythm consistent. Usually 5 to 10 minutes each time, 3 times a day.
