Test for Diastasis Recti

Here's a quick easy test you can do yourself to see if you still have separation of the abdominal wall or diastasis.

1. Lie on your back with knees bent and feet flat to floor. Make sure your lower back just brushes the floor underneath you - avoid pressing it too flat into the floor or over-arching it.

2. Take your index finger and third finger together and vertically place them just under the bra strap (breast bone). Then turn them horizontally and pass them, quite firmly, down the cenre of your front (known as the linea alba). It is the line from the breast bone down to the belly button.

3. Breathe in first, then breath out, slightly pull in your abdominal muscles and lift your shoulders and head off the floor. Press your two fingers down your vertical line, keeping gentle pressure. Take the fingers down to the belly button quite quickly.

4. Notice if the gap between the stomach muscles is greater than your two fingers. If so, there is still some separation, which indicates some instability.

If the gap is greater - we would concentrate on pelvic floor exercises/tilts and lower abdominal strengthening. You would avoid any kind of stomach crunches until the gap is smaller than the width of the two fingers.
With care and correct exercises, the gap will reduce and you can perform more advanced stomach exercises.

I run quick tests for Abdominal Separation, just as above, on our Spring Fitness Courses. Book your place and get your free test.

Do you have Abdominal Separation or Diastasis Recti

You may have heard that your stomach muscles separate during pregnancy. Before you wince, I thought I'd clear a few things up and put your mind at rest about what happens to the stomach muscles during pregnancy and post baby.

What exactly is the abdominal separation, how can you tell if you have it, do you need surgery and what effect does it have on your body shape?

Firstly - the good news - Abdominal Separation or it’s technical term, Diastasis Recti is not an illness...or harmful.

What is it?
Before Abdominal Separation and pregnancy

During pregnancy, the stomach muscles stretch and lengthen as the fetus grows inside. As there’s more of a stretch on the abdominal (stomach) wall from the inside this causes the two vertical muscles to separate.

After Abdominal Separation and pregnancy

The separation, technically called ‘Diastasis’ can be anything from 2-3cm to 12-20 cm long and usually reduces 6 weeks after the baby is born, however there are some cases where the separation may stay for longer. For example if you have had multiple birth or pregnancies quite close together. After the baby is born, this stretch starts to go back so the muscles of the stomach wall return to their normal length.

Actual separation is not painful and many women will be blissfully unaware, so don't be alarmed as it is a normal and painless part of pregnancy. You may experience some back ache due to the lack of support the stomach muscles can provide the back so it's important to start a specific post natal reconditioning programme.

Do be aware of other people telling you you can never get your stomach muscles toned or flat again after having a baby. WRONG! Plus, there are other MYTHS such as:

• There is permanent damage to the linea alba which is the sheath of tissue covering the 2 vertical 'recti' muscles.
• You can only repair the separation with surgery
• You can never get your stomach muscles back or stronger after having a baby
• It takes nine months to create a baby and at least nine months to get your stomach muscles back

Do I need surgery?
Mostly exercise alone, will close the gap. With a severe diastasis, you won't be able to close the gap, but for most the exercise works! (just make sure it's the right kind - performing exercises incorrectly can actually contribute to diastastis). What you do need to do is practise safe abdominal reconditioning exercises. These include pelvic tilts, legs slides and abdominal breathing. It's best to start with the basics first then add more challenging exercises as you get stronger.

What effect does it have on my body shape?
If you don't recondition your abs with the key post natal exercises or avoid activity your diastasis may stay, this can result in a slight 'bulging' or domed shaped appearance.

So do you still have an abdominal separation or diastasis? Try the self test here.

Healthy Snack Recipe: Muesli Cookies

This recipe was donated to me by a client of mine, who has a baby. She makes these because they are quick to make and a great snack which is portable but also good to have around the house. They are a far healthier option, because of the fibre (good for digestion) and Vitamin B (for fertility and energy production) and don’t have the junky ingredients that shop bought biscuits or other processed ‘cereal bars’ have. If you replace caster sugar and use fruit sugar, you use far less as it has a much lower Glycaemic index. Eat one an hour before a fitness session to avoid low blood sugar prior to exercising and give you some energy.

Ingredients
110g oats
130g plain wholemeal flour
50g Fruit Sugar (fructose)
50g ground almonds
1 desert spoons of chopped Macadamias
1 desert spoon of mixed seeds such as pumpkin seeds, poppy seeds and sesame seeds or just one type
2 teaspoons of ground cinnamon
1 tablespoon of golden syrup
100g butter
2 Handfuls of mixed dried fruit or 2 handfuls of sultanas and raisins
7 dried apricots, chopped
½ teaspoon of bicarbonate of soda to mix with 1 tablespoon of boiling water

(Ingredients in bold italics are healthier options. Fruit sugar available from supermarkets)

1. Melt the butter and golden syrup in a pan
2. Mix the bicarbonate of soda with the boiling water
3. Put all other ingredients in a mixing bowl
4. Once the butter and golden syrup are melted add the combined bicarbonate of soda and boiling water
5. Mix all ingredients together. I would suggest you add the butter etc gradually until you have a fairly sticky consistency. The wetter the mixture the more the biscuits will spread when cooked. If the mixture is a little dry just add a drop or two of water.

6. Roll out small amounts of the mixture into a ball and flatten slightly, put on a greased baking tray approx 5cm apart. Bake for about 20mins at 150°C/130°C fan –forced.

Tips:
• Biscuits freeze well for use later
• Works perfectly well with wheat free flower
• Seeds and fruit can be adjusted or substituted as preferred

Beez Kneez has a new nutritionist on board who writes personalised nutrition plans for new mums and mums to be to help them discover how nutritional changes can really boost their health, energy and body shape. For advice get in touch.

Top exercise to Tone up all over: The push-up

Whilst I notice that this exercise is not one of the most favourite amongst many new mums I have trained, what you may not know is that it is a great exercise for toning up your abdominals and core as well as your Triceps and arms. Technique is key to mastering the exercise, so view my 'how to do' video clip so you can try it yourself at home.

One of the best stretches for every muscle: Downward Dog

The downward dog whilst known as a very popular yoga pose. But it need not be for just for Yoga bodies. It has much to offer new mums, pregnant ladies and anyone who runs. SUITABLE FOR PREGNANCY TOO.

Great for those with tight hamstrings (rear thighs, stiff sore backs and shoulders as it releases tension in the spine and shoulder blades. It stretches the rear thighs and calves, ankles, front thighs and core. Ancedotal evidence has also shown that it can help with digestion, relieve back pain and improve fatigue.

How to do:
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.

Future fitness... what’s in store for 2010.

Fitness and exercise has come a long way since the days of Jane Fonda’s Leg Kicks and signing up to a Gym Membership. With so many high tech exercise gadgets, in home and outdoor options, there couldn’t be a better time to get motivated and become really fit.

With my crystal ball, here are my expert insider tips to what’s going to be fit for 2010.

Group Training and Bootcamps
2010 will see far more indoor and outdoor group activities and classes taking off. Last Summer I saw so many in parks training with personal trainers, group military style fitness sessions. Indoors there is still a lack of classes run which are independant of gyms, but more will spring up – hunt them down!
Dynamic Stretching and Breathing
Pilates and yoga style stretching such as Hot ‘Bikram’ yoga, to improve the posture of those who are slumped at a computer all day and help combat ever increasing stress levels
Mum and Baby Fitness
With childcare sometimes limited for some, fitness classes where you can take the baby are SO popular – few and far between due to the niche of qualified instructors in this area.
‘Functional’ and strength training
A missing link in many people’s exercise programmes. Forget just cardio - strength training is not just for the muscle bound, it tones you up and reduces the risk of osteoporosis. With a properly designed strength-training program, you'll burn calories (and fat) both during and after your workout.
Boxing fitness
Not just for the men! More ladies are taking part as they discover how great it is for working your abdominal muscles.
Core workouts without crunches
Pumping out endless rounds of sit-ups or crunches is a waste of time (and not to be advised if you’ve had a baby). Exercises that target your inner core muscles (where crunches don’t ) in all different directions mean you target all the layers of stomach muscle, a far more effective way of flattening your abs.
Dance
Due to the popularity of ‘Strictly come dancing’, ‘Dancing on Ice’, the remake of ‘fame’ and the deaths of icons as Patrick Swayze and Micheal Jackson there will be much more dance orientated exercise.
Fitness for the mind
I predict 2010 being the year many will take mental charge of exercising the mind as well as the body. Cognitive Behavioural therapy has proven very effective with combating anxiety and stress and boosting positive thoughts.
Small Group Training
Personal Training is no longer just for celebs!
Cheaper than a Personal Trainer and you get to socialise and sweat and motivate your friends. Electronic Gadgets and online tools
In 2009 we saw the demand for the WiFit, 2010 will see people grabbing for the Ki-Fit (not to be confused with Kit Kat). A new gadget that tells you every calorie you eat and what you are burning.
Ten minute circuit workouts.
Circuit training is considered ‘cool’ again, thanks to the fact it is super effective at slicing away body fat and getting quick results due to the intensity and challenge. Great for the time poor (most of us!). Moving quickly from one exercise to the other provides variety and the opportunity for the body to use multiple muscle groups – getting more bang for your buck. You can burn more calories in a good set of squats than in a 30 minute run.