Fitnessness

Diastasis Recti

Hey y’all! Happy Monday! Here is some Monday Motivation for you…

This week I will be doing a plank challenge! I am super excited to do this, and hope you will join me! I have done one before and got up to 4 min and 33 seconds!

Although the plank challenge was to get up to 5 minutes, I went as far as I could go at that time, and I was proud of myself! Maybe this time I will get to 5 minutes.

The way to start this plank challenge is really easy, It starts at 20 seconds and then you build up from there. It can be done by anyone!

You don’t have to have 6-pack abs!

But…There is something you might not know about…

Planks=Core Strength

Planks are great for building your core muscles. Now, I am not talking about ABS. Yes, we all want those…but as mama’s, its really hard to get them back after babies. Especially if you have Diastasis Recti. 

You might be saying, “what the heck is that? It sounds like a disease!”. No…Diastasis Recti is not a disease, but 2 (pregnant) women out of 3 usually have it and don’t even know about it! Let me just explain a little bit about it…

What Is Diastasis Recti?

In short, it’s a gap in between your right and left abdominal wall muscles that can result in a rounded, protruding belly “pooch.”

Why Does it Happen?

Chalk it up to hormones and your ever-expanding uterus, says Kevin Brenner, M.D., F.A.C.S., a board certified plastic and reconstructive surgeon based in Beverly Hills. “During the gestational period of pregnancy, connective tissue called the linea alba thins out in response to a mother’s change in hormone levels in order to accommodate the enlarging uterus. This is one important way that a mother’s body changes to allow a baby to grow in utero,” he says.

 Once you’ve delivered your baby, and your hormone levels return to their pre-pregnancy levels, that thinning generally improves. But in many cases, Dr. Brenner says, the tissues get so stretched out during pregnancy that they lose their elasticity and, therefore, the ability to retract back into position — kind of like an overstretched rubber band. https://www.parents.com/pregnancy/my-body/postpartum/diastasis-recti-the-postpartum-body-problem-no-one-talks-about/

Diastasis recti

If you are like me, and have had that annoying little “mama pooch”…it’s probably because of Diastasis Recti. I learned about this whole deal after I had my third baby! I had never heard of it before, and then when I started researching it, I was blown away by the things I learned!
Most of the time, this condition can be healed by core strengthening (planks and core work), but in severe cases, surgery is required. I always want to start with healthy and preventative measures, so why not start with fitness?!?

How to check

 

Back to the Plank Challenge

Now that we know about this condition, and especially if you think you might have it…It’s important to have a plan.

It’s also smart to have an exercise plan.

A plank challenge is a great way to start. I always tell the girls I help, that having a strong core is the most important aspect of exercise. It really is. Having a strong core allows you to not only have a tighter abdomen, but also to ward off back problems. Having a strong core is the foundation to getting AB definition. you cannot have abs if you do not have a strong core.

So, this challenge is prefect for people who might not want to exercise, but want to start somewhere in achieving a strong core.

Here is the plan…

You can choose a 5 minute challenge, or a 3 minute challenge.

Here are the printable versions if you would like to print them:

5 minute plank:

Untitled design-4

3 minute plank:

Untitled design-3

I am super excited to do this plank challenge with you! Let’s get a stronger core together this month! Let me know how it is going!

God Bless!

-Z

Leave a Reply