How to Lose Belly Fat With Diastasis Recti

Diastasis recti is a condition that can occur during or after pregnancy, and it can make it difficult to lose weight in the abdominal area. If you’re struggling to get rid of that stubborn belly fat, here are a few tips on how to lose belly fat with diastasis recti.

What is Diastasis Recti?

Diastasis recti is a condition where the abdominal muscles separate at the midline.

This can happen during pregnancy, but can also occur after pregnancy or in people who are overweight.

The separation of the muscles can cause the belly to protrude and may make it difficult to lose weight.

Diastasis recti can be corrected with surgery, but there are also exercises that can help to close the gap between the muscles.

Why does diastasis recti happen?

There are a number of reasons why diastasis recti, or separation of the abdominal muscles, can occur. Most commonly, it is due to pregnancy or weight gain, as the added pressure on the abdomen can cause the muscles to stretch and separate.

In some cases, genetics may be a factor, as some people are simply born with weaker abdominal muscles that are more prone to separation.

Additionally, other factors such as age and hormones can contribute to diastasis recti.

While diastasis recti is most commonly seen in women who have been pregnant or are carrying around extra weight, men and children can also suffer from this condition.

In fact, anyone can develop diastasis recti, though it is more likely to occur in those who are obese or have had multiple pregnancies. Diastasis recti can lead to a number of problems, including back pain, hernias, and incontinence. It can also make it difficult to lose weight, as the stomach muscles are not able to work efficiently when they are separated.

If you think you may have diastasis recti, it is important to consult with a doctor or physical therapist who can help determine if you have the condition and what treatments may be best for you.

There is no one-size-fits-all solution for diastasis recti, but there are a number of exercises and techniques that can help improve muscle function and repair the separation. With proper treatment, most people

Do exercises help diastasis recti?

There are a few different ways to help diastasis recti through exercise, but the most important one is by strengthening your transverse abdominis.

This is the layer of muscle that runs horizontally around your waist and is key in stabilizing your spine and keeping your organs in place.

It’s also the muscle that helps you exhale fully and contract your abs when you do core exercises.

To target your transverse abdominis, try any of these exercises: planks, bird-dogs, hollow rocks/holds, Pilates hundred, sit-ups with a towel roll under your lower back, or standing side bends.

Start with 2-3 sets of 10-15 reps of each exercise and build up from there. Always listen to your body and don’t push yourself too hard – if an exercise feels too difficult or aggravates your diastasis recti, stop doing it and try something else.

Exercises to lose belly fat with Diastasis Recti

You should focus on strengthening the transverse abdominal muscles to lose belly fat with diastasis recti.

These are the deep abdominal muscles that wrap around the torso and provide support for the spine and organs.

Traditional crunches and sit-ups can actually make diastasis recti worse, so it’s important to avoid these exercises.

Instead, focus on exercises that engage the transverse abdominal muscles without putting strain on the abdomen.

Pilates is a great option for this, as are certain yoga poses. You can also do variations of planks and other core-strengthening exercises that don’t put unnecessary strain on your stomach area.

Exercise 1: Pelvic Brace

Start by lying on your back with both knees bent and feet flat on the floor. Place your hands on your stomach, just below your belly button.

Slowly exhale as you press down into your hands and lift your hips off the floor. Hold this position for 5-10 seconds, then slowly lower back to the starting position. Repeat 10 times.

This exercise is designed to help strengthen the muscles around your pelvis, which can help stabilize your core and prevent further abdominal separation.

Exercise 2: Closing the Gap

Diastasis recti is a condition where the abdominal muscles separate, causing a bulge in the stomach. This can happen after pregnancy, weight gain, or age.

While there is no cure for diastasis recti, there are some things you can do to help close the gap and improve your appearance. Exercise is one of the best ways to do this.

There are specific exercises that can help close the gap in your abdominal muscles. These include:

1) Heel slides: Lie on your back with your knees bent and feet flat on the ground. Slowly slide one heel towards your buttock, then return to the starting position. Repeat with the other leg. Do 2-3 sets of 10-15 repetitions.

2) Quadruped hip extensions: Start on all fours with your hands and knees on the ground. Extend one leg straight back, then return to the starting position. Repeat with the other leg. Do 2-3 sets of 10-15 repetitions.

3) Bridges: Lie on your back with your knees bent and feet flat on the ground. Raise your hips off the ground until your thighs and torso are in line with each other, then lower them back down. Do 2-3 sets of 10-15 repetitions.

Exercise 3: Chair Position

Assuming you have been cleared by your doctor to exercise, start with gentle movements. The first few weeks postpartum are vital for helping your body heal and recover.

Avoid high-impact activities and anything that puts too much strain on your core.

The chair position is a great way to start rebuilding core strength. Sit in a chair with good posture, shoulders back and down, abs engaged.

Take a deep breath in and as you exhale, slowly lean forward from the hips until your back is at a 45 degree angle from the chair. Hold for a few breaths then return to starting position.

Exercise 4: Toe Dips (With or Without Head Lifts)

Toe dips are a great way to tone your stomach muscles and help lose belly fat. You can do them with or without head lifts.

Toe dips are performed by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head and lift your head and shoulders off the ground.

Slowly lower your head and shoulders back down to the starting position. Repeat this exercise 10-15 times.

Exercise 5: Bird Dog

Assuming you have already completed the first four exercises, it’s time to move on to the next one in the series. This exercise is called the bird dog.

To begin, get down on all fours like you did for the previous exercises. Make sure your back is flat and your stomach is pulled in. Raise your right arm straight out in front of you and your left leg straight out behind you. Both should be in line with your spine.

Hold this position for five deep breaths, then lower your arm and leg and repeat on the other side. Remember to keep your core engaged the entire time. This exercise may seem easy, but it’s actually quite challenging – especially if you have diastasis recti. But stick with it and you’ll start to see results!

Who gets diastasis recti?

Pregnant women are the most likely group to develop diastasis recti, followed by people who are obese or have a history of abdominal surgery. People with chronic coughing or constipation may also be at risk.

What are the symptoms?

There are several key symptoms of diastasis recti, which include:

1. A visible bulge or “pooch” in the abdomen, especially when lying down or during certain types of movement.

2. Difficulty performing exercises that target the abdominal muscles, such as sit-ups or crunches.

3. Lower back pain and/or pelvic floor dysfunction.

4. Difficulty buttoning up pants or skirts due to an increase in waist circumference.

5. urinary incontinence or difficulty controlling bowel movements.

If you suspect that you may have diastasis recti, it is important to consult with a medical professional to confirm the diagnosis and develop a treatment plan.

What are the causes?

There are many possible causes of diastasis recti, but the most common cause is pregnancy. The growing uterus stretches the muscles in the abdominal wall, which can lead to a separation of the muscles. Other causes include obesity, chronic coughing, and lifting heavy objects.

Diastasis recti can also occur in men and children, although it is much less common. In men, it can be caused by excessive weightlifting or other strenuous activity.

In children, it can be caused by genetic factors or certain medical conditions.

How can you know if you have torn abs or something else?

There are a few telltale signs that you might have torn abs:

1. Pain in the area of your abs, especially when coughing or sneezing

2. A bulge or hernia in the area of your abs

3. Weakness or instability in the area of your abs

4. Difficulty engaging your core muscles

If you suspect you have torn abs, it’s important to see a doctor or other medical professional to get a proper diagnosis. They will be able to confirm whether you have a tear and can advise you on the best course of treatment.

How to Lose the Baby Belly

If you want to lose the baby belly, Diastasis Recti is the way to go. This is a great exercise to help tighten your stomach muscles and get rid of that pesky baby belly.

To do this exercise:

1. Lie on your back on a mat with your knees bent and feet flat on the floor.

2. Place your hands on your stomach, just below your navel.

3. As you exhale, slowly lift your head and shoulders off the mat, contracting your abs as you do so.

4. Hold this position for a count of five, then slowly lower yourself back down to the mat.

5. Repeat this process 10 times.

Diastasis Recti Surgery

If you have diastasis recti, also known as abdominal separation, you may be self-conscious about your appearance and looking for ways to lose belly fat. Diastasis recti surgery can help improve your appearance by correcting the separation of your abdominal muscles.

During diastasis recti surgery, the surgeon will make an incision in your lower abdomen and then sew your abdominal muscles back together. This will help to close the gap between your muscles and give you a more toned appearance. In some cases, liposuction may also be used to remove excess fat from the area.

Diastasis recti surgery is typically performed as an outpatient procedure and you can usually return home the same day. Recovery times vary depending on the individual, but most people can expect to take it easy for a week or two before gradually returning to their normal activity level.

If you are considering diastasis recti surgery, be sure to consult with a board certified plastic surgeon who has experience performing this procedure. They will be able to assess your individual case and determine if surgery is right for you.

Conclusion

If you’re struggling with diastasis recti and want to lose belly fat, consider these tips. First, focus on building up your core muscles with exercises like planks and sit-ups. Second, add in cardio workouts to help burn calories and reduce overall body fat. Third, cut back on sugary and processed foods that can contribute to abdominal bloating. Finally, stay consistent with your workout routine and don’t get discouraged if you don’t see results immediately – it takes time to lose belly fat!