The key to postpartum exercise to reduce belly fat: the degree of rectus abdominis separation

After 10 months of hard pregnancy, the baby is finally delivered. Many beauty-conscious mothers can't wait to do abdominal exercises to get rid of their big belly. However, the famous blogger "Muscle Mama", who developed six-pack abs within 3 months after giving birth, reminds you that whether your body can quickly return to its pre-pregnancy state after giving birth depends on the degree of separation of the rectus abdominis muscles, which should be kept within 2 finger widths as much as possible.

The rectus abdominis are two bundles of superficial muscles of the core muscle group. During pregnancy, they will gradually separate as the fetus grows. (Photo provided by Sancai Culture)

The "muscular mom" who loves fitness, after giving birth to her first baby, lived a life with a bottle in one hand and dumbbells in the other, but she also developed a more muscular body than before pregnancy. She said that if you want to quickly regain your figure after giving birth, you should maintain an exercise habit, control your weight during pregnancy, and continue to exercise, and try to keep the degree of rectus abdominis separation within 2 finger widths, so that the effect of abdominal contraction exercises after giving birth will be obvious.

Rectus Abdominis Separation! If the belly is 2 fingers long, you can exercise to reduce it. If it is more than 3 fingers long, you need surgery.

The rectus abdominis are two bundles of superficial muscles of the core muscle group (the eight muscles visible to the naked eye). The two rectus abdominis are separated by the linea alba. During pregnancy, as the fetus grows and the belly expands, the linea alba becomes loose and can no longer support the body. At this time, the two rectus abdominis will gradually be stretched and lengthened, causing rectus abdominis separation.

If the rectus abdominis separation is within 2 finger widths, it is acceptable; however, if it is more than 3 fingers, surgery is required to recover. This is because rectus abdominis separation is not just a "loose belly" effect on the surface. In severe cases, the rectus abdominis may be misaligned and its supporting force may be reduced. The body must rely on the muscles on both sides of the spine to support daily activities, causing the spine to bear more pressure than before and making it easy to suffer from back pain. In addition, insufficient support from the rectus abdominis can cause long-term compression of the bladder by internal organs, leading to "urinary incontinence".

Rectus Abdominis Diastasis Testing Method. (Photo provided by Sancai Culture)

Muscle Mom said that you should check whether the rectus abdominis is separated during the third trimester of pregnancy, and do more sitting abdominal exercises to help slow down the speed and width of the separation. Do abdominal exercises within 6 weeks after delivery to help the separated rectus abdominis return to its original position; if it exceeds 6 weeks, the rectus abdominis separation cannot be restored.

How to self-check the degree of rectus abdominis separation?

• [Method]: Lie on your back with your knees bent and relax. Place your hands on your abdomen, put your fingers together, palms facing your face, and your fingertips pointing above your navel. Exhale and slowly lift your head and shoulders, then press your fingertips down on your abdomen. The groove that appears in the middle is the location of the rectus abdominis separation.

• [Examination results]: If the distance between the rectus abdominis and the abdominal muscles is within 2 fingers' width, you can start preparing for exercise; but if it exceeds 3 fingers, you should be careful, as surgery may be needed to improve the condition.