This 3 part series will explore how to exercise safely and effectively with common pregnancy related conditions to get back into shape after baby and recover from the specific effects of each condition. Last week, we discussed exercise after C-section.

Many women, in addition to their new role as mommy, worry about the long-term impact that pregnancy will have on their bodies, especially the stomach area.  The good news is, most of the physical changes your stomach undergoes during pregnancy and birth can be reversed.

Diastasis recti, or abdominal separation, is a common disorder where the rectus abdominis muscle separates into right and left halves.  Your rectus abdominis are your ’6-pack’ abs, which run vertically along the front of your body.

In pregnant women or new mommys, diastasis recti is caused by the stretching of the rectus abdominis (abs) by the growing uterus, and is usually more common in women who have had multiple pregnancies, due to repeated stretching.

It sounds like a pretty serious serious condition, but it is common and very rarely dangerous.  The after effects, however, can change the shape of your stomach, causing sagging, drooping skin, and weak abdominals.  You can usually reverse these effects by avoiding specific movements that can make the separation worse, and performing specific exercises that will help the muscles build back together, if performed in a timely manner.  After 6 months, attempts at closing the separation are less likely to be effective.

Movement to Avoid

• Movements where the upper body twists and the arm reaches backward, such as during a tennis serve.

• Exercises where you lay backward over a large stability ball.

• Yoga moves that stretch the abs, such as “cow pose,” “upward dog,” backbends, and belly breathing.

• All exercises that cause your abdominal wall to bulge out upon exertion (you can hold them down, however.  More on this later)

• Getting up from a laying position by rolling up and twisting at the same time. You should always roll onto your side first, then use your arms to help push yourself up to a sitting position.

• Lifting and carrying heavy objects.

• Intense coughing while your muscles are unsupported.

Exercising to Reverse Separation

Most traditional ab exercises can be performed safely by physically holding together the abdominal walls with your hands to coax the abdominal walls back together over time.

Some exercises to try, from StorkNet.com:

• Lie on your back with knees bent and feet flat on the floor. Place your hands on your abdomen with your fingertips pointing down toward your pubic bone. Exhale as you slowly lift your head and shoulders while pressing down and in with your fingers.

• Take a towel and wrap it around your back with the ends criss-crossed in front. As you perform a crunch, pull the ends of the towel in opposite directions in front of your belly button. This will keep your muscles tight together, and urge them to build back together.

• Lie on your back, knees bent, feet flat on the floor. Hold your abdomen together with your fingers. As you exhale, slowly extend one leg about 1 inch off the floor. Inhale as you return to the starting position and repeat with the other leg.

Consistency is key. Perform these simple exercises daily, and continue to check the separation in your abs. Slowly the ab gap should close, and you can resume your regular workouts with doctor approval.

Photo: Rodale