The complex muscular system supports most of the body's movements, including sitting, walking, and picking up your child. The rectus abdominus is a 2 part muscle, running side by side from the sternum to the pubic bone. Diastasis recti abdominus is an increased separation of the layers of the abdominal muscle and weakening of the connective tissue that holds it together.
When a woman is pregnant, the weight of the child pushes downward on the pelvic floor and outward against these muscles, Diastasis recti occurs when a stretched midsection further separates the rectus muscle, just like "a zipper that's undone,"
While this condition isn't specific to postpartum women, it can occur with close pregnancies, twin or triplet pregnancies, a major weight gain, or being 35 or older. However, it’s curable with the right core-strengthening exercises, lifestyle changes, and physical therapy.
One can reduce postpartum weight safely by breastfeeding, a healthy and diverse diet plan, and exercising.
Within the first 2 months postpartum, don't skip meals or go on a diet. Have 3 square meals a day with snacks. Choose nutrient-heavy foods instead of empty calories. After 2 months, indulge in smaller portion sizes in meals and snack less. To lose weight, you need to have a calorie deficit, meaning you need to eat fewer calories than you burn. This can be achieved not only by less calorie consumption but also by increasing physical activity. Skipping meals deprive you of the essential vital nutrients, which could be harmful.
Consumption of fried food, beverages like soda, microwave meals, ready-made cakes, and potato chips increase the chances of retaining the body weight gained post pregnancy. Instead, eat protein-rich foods.
The body automatically uses 20–30% of the calories in protein during digestion. In comparison, it only uses 5–10% of the calories in carbohydrates and 0–3% of the calories in fats during digestion.
Dietary fiber means parts of plants that the body cannot digest easily. Fiber absorbs water travelling through the digestive system, and this promotes bowel health. This carbohydrate cannot be broken down by the body, and fiber can make people feel fuller for longer.
Physical activity, alongside a balanced diet, promotes healthy postpartum weight loss.
Warming up removes muscle soreness, increases blood flow, and reduces risk of injury. Here are 3 simple warm-up exercises, each to be done 10 times.
Take a look at the cool demonstrations on our YouTube video
Squeeze in just 10 minutes from your busy schedule for doing these 7 exercises. Isn’t that awesome?
Suck in your core, look straight ahead. Don’t go for a mountain pose but be as straight as possible. This is great for the core, arms and full body.
Got some great exercises that can help shed that mummy fat? Do share your tips with us and we’ll be happy to pass them on to everyone else.
People also ask
A bulge in the middle of your stomach can be a sign of diastasis recti. Rectus abdominus separation can lead to a stomach bulge, pelvic floor issues, unnatural posture, and stomach and back pain.
Tighten those muscles and lift them up towards your belly button.
Plan to return to your pre-pregnancy weight by 6-12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months.
After your postpartum checkup (6 weeks after birth) you can start to lose weight gradually. If you're considerably overweight, you may lose weight faster.