Conquring Mummy Tummy Once and For All!
Why do so many women suffer from mummy tummy?
Mummy Tummy, in most cases, is caused by a condition called diastasis recti (separation of the rectus abdominis). This condition affects approximately 80-85% of first pregnancies. When the abdominal muscles are separated, your organs are exposed – hence the term “mummy tummy”. Women suffer from this condition because most women are not assessed and therefore, don’t know they have it.
Explain how you get diastasis recti
Diastasis recti is caused by any intra-abdominal forceful forward pressure on the rectus abdominis such as pregnancy, beer bellies and doing abdominal exercises incorrectly. Men can get it too!
Is there a way to test yourself to see if you do suffer from it?
Lying flat on your back with your abdominals relaxed, put 3 fingers into your belly button, with your palm facing towards you and fingers towards the floor. Tuck in your chin and slowly lift your head until you feel the muscles grab your fingers on either side. If your shoulders have come off the floor before you feel anything, put in another finger and start again as there is a good chance it is bigger.
There are big no no’s if you do suffer from this….what are they?
NO crunches!!! Big or small. Even “mini” crunches are no good as they cause strain and your abdominals to go forward.
Pilates 100’s (v-sits)
Bicycles (abdominal exercise)
If separation is 3 fingers or more with weak connective tissue, no front-loaded planks or push ups
Doing any of the above can exacerbate the condition and make a diastasis bigger.
What is the Core Breath?
The Core Breath is a very specific way to re-train the way the entire core structure works. By using the diaphragm, tranverse abdominis, multifidus and pelvic floor properly, you create a solid foundation to treat a diastasis and get rid of your mummy tummy for good.