Ab Seperation anyone have experience with it?

JenBee74

Blah, I have 2 finger width ab separation. I am very athletic, before pregnancy and thru about 18 weeks I kept up an extensive ab routine. The last 5 weeks I have been doing planks and side bend type ab workouts only, no crunches, in an effort to try to avoid an ab split.

For those who have dealt with this, what exercises did you continue to due thru the remainder of your pregnancy and after? Did it go back to normal?

Arnegard

I never did more than walk while PG.  Maybe that is part of the reason I gained almost 50 lbs, twice (and 38 the middle one!).

I would have had what was classified as abdominal diastasis.  There are PP tests that they have to be so far apart to qualify.  Then there are modified ab routines to help it as opposed to making it worse.

I work out pretty intensely now.  They have went back together, but I can still put a finger between them if I try.  For me, the 3-4" above my belly button is where I feel it the most.  For it to get any better from wherre I am now, would require surgery (and my youngest is 2.5 years).

ChristyD6

Traditional ab exercises can make the separation worse, so it's good that you have cut out crunches. You want to work the deep core muscles and even use your hands to help support your abs and hold the muscles together. Anytime you are working your abs pull your belly button in, rather than let it push out, and try to do a kegel whenever you are working your abs to help activate the deeper muscles.  I would recommend finding a physical therapist that specializes in women's health. I'm a PT, but not in women's health, but I vaguely remember the lectures on this enough to know that it can be very beneficial pre and post-natal.

Good Luck!

BeachBabe22

I had ab separation during pregnancy too.  I wore a stomach brace everyday for six weeks and my stomach is almost completely back to normal.  

 

https://www.amazon.com/Underworks-Post-Delivery-Girdle-Belt/dp/B0002UCERU

 

rae_dylanzmom

I didn't have any separation during pregnancy, but 18 months after delivery, I separated them 1-2 fingers' wide. I haven't found anyone else whose separation was so delayed to show up. 

As for the working out, the pp by the PT is spot on about how some exercises can make it worse (e.g., traditional sit-ups). I'm not sure what you can do to fix this (besides wearing a brace maybe?) while you're still pregnant, but when you can get after it, pilates has been helpful for me. I got advice to go slow and don't expect to fix it overnight,... and that was helpful for me to hear. 

GL!