I can't believe I'm posting this. But...
MAJOR PSA: THIS is me. THIS is a photo of abdominal separation. Also known as abdominal coning, doming, or diastasis recti.
THIS is my stomach at 6 months pregnant. I’m posting this because I want people to know what this condition is and what it looks like.
And YES, even trainers get ab separation and NO it doesn’t only happen to pregnant women. I’ve seen it in guys too!
A few things to know:
** Please know this is not a dangerous condition, it's totally normal, and there is nothing wrong with you or your pregnancy if you have it! 60% of women have it, yet it's very rarely talked about, and most women have no idea they even have it.
** What is it? It’s the separation of the fascia between the rectus abdominal muscles (the six-pack muscles) that happens when too much pressure is placed on that muscle, and the abs start to stretch and separate. (i.e., working the six-pack muscles and nothing else by doing a million crunches and/or only twisting exercises with a fundamentally weak core can lead to this, as well as pregnancy.)
** In most cases, ab separation can be healed without surgery, and with proper core training (of course, consult your doctor if you have questions about the severity of your separation - I am not a MD!)
** Yes, even trainers and fitness pros get ab separation during pregnancy. In fact, it can be more common in fit people because their cores are ‘tight’ to begin with, and the pressure of pregnancy forces the muscles to stretch and separate even more to make room for baby.
** If you see a cone like this on yourself, please STOP doing crunches immediately. STOP doing any core work that lifts either your head or both legs off the floor. STOP doing any twisting motions like bicycles or rotational chops. What to do? Learn how to retrain your muscles PROPERLY, from the foundation of the corset muscles, up.
If this is you…lucky you. :) My new core course is ready for ya! It’s all about creating strong abs that are not just STRONG but also FUNCTIONAL. And it can help you close the split in your abdominals that can cause SO many issues.
Not ready for the full course yet, or have recently had a baby and need to check if you have Diastasis Recti? Check out my free mini postpartum repair course! It's a great place to get you started back on the road to postpartum repair.
And you better believe I’ll be practicing what I’m preaching in this course, post-baby!