What is Diastasis Recti and how to overcome it

When it comes to rectifying diastasis recti and achieving your fitness goals, working alongside a personal trainer in Abu Dhabi can be extremely beneficial. Not only will they provide you with the support, motivation, and guidance required to succeed,
postnatal yoga in abu dhabi - personal training

Diastasis Recti - Exercises & Training

After pregnancy in Abu Dhabi, many women may experience changes in their bodies that can affect their physical and emotional well-being. One of the most common conditions that can occur after childbirth is Diastasis Recti, or abdominal muscle separation.

This condition occurs when the connective tissue between the abdominal muscles stretches and weakens, causing a gap to form. The result is a protrusion in the belly, which can affect the way a woman looks and feels about her body.

Post Natal Diastasis Recti is a common occurrence that affects almost half of all pregnancies, but the good news is that it can be treated. Understanding the symptoms and causes of this condition is crucial in addressing it effectively.

This post will delve deeper into postnatal Diastasis Recti, including its causes, symptoms and effective exercise and training options.

Table Of Contents

Diastasis Recti - What It Is And Why It Happens

Diastasis recti (DR) is a separation of the rectus abdominis muscle that commonly occurs after pregnancy due to the stretching and weakening of the abdominal muscles during pregnancy. According to a study published in the Journal of Women’s Health Physical Therapy, DR is seen in up to 60% of postpartum women.

During pregnancy, the growing uterus causes the abdominal muscles to stretch and separate, and the hormone relaxin softens the connective tissue of the abdominal muscles. This contributes to weakened muscles and may make it difficult for the muscles to return to their pre-pregnancy position.

Another study published in the International Urogynecology Journal found that advanced maternal age, multiple pregnancies, and increased abdominal circumference were associated with a greater likelihood of developing DR.

Preventing DR can be achieved by strengthening the core muscles with exercises such as pelvic tilts and modified planks. Surgical intervention may be necessary in severe cases, but exercises have been shown to be effective in reducing DR and improving abdominal muscle strength in postpartum women.

Of course your body has changed immensely during pregnancy so you should always use a professional postnatal personal trainer and seek medical advice before starting any new fitness regime. Below we’ll explain how a professional personal trainer can help. 

Exercise & Diastasis Recti

1. Customised Exercises

When it comes to exercise, it’s important to have a workout plan that is tailored to your specific needs and goals. This is especially important if you are dealing with diastasis recti, a condition that causes the separation of abdominal muscles.

Fortunately, a postnatal personal trainer in the UAE can help design the perfect workout plan to address this issue. By working closely with you, they can identify the exercises that will be most effective in strengthening your core and gradually increasing in intensity as your strength improves.

With their expertise and guidance, you can rest easy knowing that you are on the path to achieving your fitness goals and resolving any diastasis recti issues that may be holding you back.

postnatal yoga in abu dhabi - personal training

2. Exercise Needs Proper Form

Women in Abu Dhabi and the UAE in general who suffer from diastasis recti may experience a variety of symptoms, including back pain, urinary incontinence, and difficulty with bowel movements. Proper form and technique are important when exercising with diastasis recti as improper techniques can cause further damage. This is why it is always recommended to use a qualified postnatal fitness coach. They know proper form and how to correct your form to prevent training injuries.

Exercises that involve putting too much pressure on the abdominal muscles, such as crunches or sit-ups, can worsen the condition. It’s important to focus on exercises that improve posture and core strength, such as planks and pelvic tilts. Strengthening the pelvic floor is also crucial to support the abdominal muscles and prevent further separation.

Incorporating deep breathing techniques and engaging the transverse abdominis muscle, which works to stabilise the spine and support the internal organs, can also improve diastasis recti. It’s crucial to listen to your body and avoid activities that cause discomfort or pain.

Improper form and technique can cause further damage to the already weakened abdominal muscles, leading to more severe symptoms and a longer recovery time. Consultation with a postnatal training specialist can be helpful in creating an exercise plan that is tailored to your specific needs, with the right form, technique, and intensity.

3. Core Strengthening

Diastasis recti can be a challenging issue to deal with for ladies in the UAE, but fortunately, there are effective ways to address it when you seek help from a professional.

Strengthening the core muscles is an essential step in reducing the gap between the abdominal muscles. However, figuring out which muscles specifically need strengthening can be tricky.

This is where personal trainers can be exceptionally helpful. Not only can they provide tailored exercises for your specific needs, but they can also provide insight into proper core strengthening training to prevent further injury. Specifically, exercises that target the transverse abdominis and pelvic floor muscles are crucial for improving your core strength and reducing diastasis recti.

With the guidance and support of a personal trainer, you can make significant progress towards achieving your goal of a stronger, healthier core.

4. Safe & Steady Progression

Diastasis recti is a condition that requires patience and diligence in the healing process. While it can be frustrating to not see immediate progress, rushing the process can lead to additional complications.

It is important to approach recovery slowly and steadily, being cautious not to overexert yourself and worsen the condition. However, navigating the healing process on your own can be overwhelming and confusing.

That’s why working with a personal trainer can be incredibly helpful. With their expertise and guidance, they can create a customised plan for you to safely and gradually progress in your recovery. Not only will this prevent setbacks and potential injury, but it will also help you to create healthy habits and maintain a sustainable routine.

Remember, slow and steady wins the race when it comes to healing from diastasis recti.

5. Accountability

When it comes to rectifying diastasis recti and achieving your fitness goals, working alongside a personal trainer can be extremely beneficial. Not only will they provide you with the support, motivation, and guidance required to succeed, but they will also create a personalised workout plan specially tailored to meet your needs. By having a personal trainer designated to your specific fitness journey, you’ll have access to valuable resources that can help you stay on track with your regime and hold you accountable for your progress.

Furthermore, personal trainers have the expertise required to work with clients who are dealing with diastasis recti and will be able to instruct you on the best exercises to perform to strengthen the affected areas. Overall, they can help you navigate your fitness journey more effectively and inspire you to keep going even when the going gets tough.

training is a process inspiration quote uae personal trainers
Results are from consistency - uaepersonaltrainers.com

6. Hypopressive Technique For Diastasis Recti

The hypopressive technique has been highly recommended as a treatment option for patients, especially those who are experiencing diastasis recti and require conservative healing methods.

It is also a popular choice for women in the pre-operative and post-operative phases. Through a series of carefully designed postures and exercises, the technique allows the central nervous system to take control and modify the various body patterns, with low intra-abdominal pressures.

Apart from this, the hypopressive technique is known to tone the abdominal fascia and pelvic floor muscles, both of which have a significant impact on the body’s overall stability and functionality.

By targeting the CORE muscles using these exercises, we can work towards maintaining and promoting a correct posture that is robust and well-balanced. Overall, the benefits of hypopressive technique for managing and treating various physical ailments including diastasis recti in the UAE make it a popular choice for prenatal and postnatal personal trainers and their pregnancy training clients.

In Summary.....

In conclusion, working with a personal trainer can be an effective way to address diastasis recti and regain core strength. They can provide customized exercises, teach proper form, focus on core strengthening, progress you safely, and provide accountability. If you’re dealing with diastasis recti in the UAE, consider working with a postnatal personal trainer to help you on your journey to a stronger core and improved overall health.

Strength personal trainer for ladies in Abu Dhabi - Coach Alessandra

Abu Dhabi Pregnancy Training Specialist - Alessandra

Alessandra is a highly skilled prenatal and postnatal personal trainer who possesses a wealth of expertise in the field of posture education techniques. She employs a range of modalities that include posture workout, breathing exercises, mental training, pilates, and hypopressive workout, a type of technique meant for activating the involuntary fibers within the pelvic floor.

With her comprehensive training and knowledge, she has the ability to guide individuals through a step-by-step process of rehabilitation that focuses on improving overall posture and the well-being of the female pelvic floor. Her approach is gentle, safe, and effective, and she has a deep understanding of the complex interplay between the body, mind, and overall health.

Find the best male or female personal trainer in Abu Dhabi, Dubai, Sharjah, Ajman or RAK.

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