Sit ups after seperated tummy muscles?

[joey123]

They told me in hospital not to do any sit ups cause my stomach muscles separated during pregnancy. (They did this last time too). They are back to where they were before this pregnancy (about 1cm apart) and I am wondering if it is ok to do sit ups now??

How else can I get my tummy back into shape - other than eating right of course.

Thanks!

[Eenee]

Don't know ive been doing them but my muscles are still 3cm apart. Where's that glue when you need it

[joey123]

Where's that glue when you need it

Let me know if you find some!!

[lissy]

Hospital has told me mine have seperated now too. And that after bub I need to see a Physiotherapist. Have you seen one? What did they advise?

What sort of thing have you had to do to bring yours back together? Wanting to know what Im in for lol.

[joey123]

Yeah, I saw a physio in hospital, but it wasn't bad enough that they wanted to see me back again and I forgot to ask them when I could start doing them again. I'm not going to pay to see a physio just for that, so might just start doing them, but take it easy for a bit to make sure they hold in there. The midwife gave me two exercises to do to get them back.
1. lye on the bed on your back. bend your knees up so your feet are still on the bed, but your feet are a bit closer to your bum than before. then roll your hips so that your knees fall to one side (controlled) and then over to the other side. Does that meake sense? Your knees stay together the whole time.

2. This one is harder to explain. Lay on the bed again on your bad. Legs straight. Move one foot towards the end of the bed (kind of moving your hips down), then back up as far as you can - it's just a little movement. Then do the other leg.

Ididn't do them as much as i should have and last time didn't do anything at all and they came back together, so it's no big deal.

GL with yours

x

[HotI]

I had a 6 finger seperation after bub was born, and got exercises from the physio. i did them heaps and my gap is under 2 fingers now.

i would like to know the answer to the sit-up question too, although i can't see myself doing too many. I still do my tummy exercises, cos they are easy, and i got used to doing them in the car and when i brush my hair so they are kinda habit now.

[Eenee]

HotI: which one's did you get told to do I might have to try them.

[MrsFabuloso]

One of the things the physio said to me to do is to always have good posture and try to suck your tummy in when you walk. Tip your pelvis forwards slightly have your shoulders down and back imagine a string holding your head up high and imagine sucking in your belly button to your spine. When you walk anywhere do this every time. It will help strengthen your whole core not just your tum. It's uncomfortable and felt a little unnatural to me at the begining and I couldn't hold my tummy in for long when I started, but now it's kinda second nature and my tummy is getting flatter and stronger, and I have maybe a 1-1/2cm gap now (it was about 3-4cm) and I don't do sit ups or any other exercises!!

[joey123]

i got used to doing them in the car and when i brush my hair so they are kinda habit now.

They sound like good ones. What are they?

[HotI]

I learnt how to do the exercises first by laying on my back and then trying to push my belly button down to the bed. When you get the right muscle action, then you can do it when you are walking or sitting as well.

You can also lay on your back, tighten the muscles and then slowly lift one leg and hold and then lower again.

I do long slow contractions and releases and also some more quick in-out ones repeated more times.

It is better if you can get someone to show you, but if you google "Diastasis Recti exercises" there are links to videos and more info on diagnosis and exercises to help.

* If you look at me, you probably don' think i'm doing much- it's kinda like your pelvic floor exercises, you can do them and no-one knows.

[DANNIIM]

I always thought you were right to start that type of thing 6 weeks post birth but i could be wrong! I also really enjoyed doing a Body Balance class at the gym, we had an awesome instructor and made it so relaxing or you could try yoga that's very good at strengthening your core as well. I personally will do anything to avoid situps couldn't think of anything more boring.

[LionsandBears]

My understanding is that once you've had a baby, you should never do sit ups again. There are other exercises which are actually better anyway. I do clinical pilates and there's a number of things we do that are effective.

[Phteven]

I've never heard that before. I think you can get your GP to have a look and then if you get the ok ease back into them. If they aren't ok get a physio to help you out.

[Heaven]

I was wondering the same thing, I had a 7cm separation and was told not to do sit-ups. They showed me the same exercises that HotI mentioned and I have been doing them. I have no idea what the separation is like now, at 4 weeks PP it was down to 4cm.