Do I have torn abdominal muscles (Diastasis Recti) or just a bit of excess abdominal fat?
Whilst most of us are programmed to think that abdominal bulges mean we need to hit the gym or go on a diet, this may not always be the case. In actual fact, the changes our bodies endure as a result of pregnancy cannot all be remedied by exercise alone; torn abdominal muscles or excess skin folds cannot be exercised away.
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What causes abdominal fat after pregnancy?
Remedying abdominal fat after pregnancy through exercise and diet alone may depend on a number of factors, including:
- your lifestyle
- your genetics and body frame
- how much weight you gained or lost
- your skin strength
- the size of the baby or babies you delivered
- the size of your baby or babies at birth
- how many times you have given birth
Commonly, excess abdominal fat or skin folds are actually a result of damage to your abdominal muscles during pregnancy or childbirth. Having more than one child or a large baby can increase your chance of abdominal muscle damage (known as diastasis recti), although any woman can experience it.
What are torn abdominal muscles (Diastasis Recti)?
The term ‘diastasis recti’ describes a split between the two sides of the rectus abdominis muscle. Other medical and everyday terms used to describe the post-pregnancy condition of split abdominal muscles include: abdominal separation, torn abdominals or split abs.
What causes torn Abdominal Muscles and how can it be fixed?
There are a few causes for this condition, although the most common for women is, in fact, pregnancy and childbirth.
Put simply, when the uterus is growing during pregnancy, the abdominal muscles also get stretched. Like the skin, this area tends to get overstretched. Although you can see when your skin is overstretched as stretch marks often develop, you are often not aware this has occurred internally as well.
The stretching of the abdominal area during pregnancy causes the two main panels of muscle down the middle of your abs to separate. This leaves a ‘bulge’, which is a sign of the place where those muscles have separated.
The good news is that diastasis Recti can be addressed. Although if your muscles are actually split to the level where they have left a gap and a rounded abdomen, this will often involve surgery.
How can you know if you have torn abs or something else?
Torn abdominal muscles are very common; a study shows that a staggering 98% of women have diastasis recti after they have delivered their babies.
If you suspect you have torn abdominal muscles as a result of pregnancy, you can perform an at-home check like the one in this link. Basically, if you can fit 2-3 fingers in between your ab muscles, you may be suffering from diastasis recti.
Should you be concerned with your at-home test results, or would like a professional opinion, we suggest arranging for a medical consultation. This could either be with a Specialist Plastic Surgeon who performs Abdominoplasty surgery and/or ask your GP or obstetrician for a referral.
Do exercises help diastasis recti?
Occasionally for some patients, special exercises can also be utilised to help. But if not performed properly they can make the condition, or the bulge, worse.
There are a number of excellent post-partum workout sites that offer special videos showing exercises to help with recovery. Some physiotherapists also focus their practices on post-pregnancy exercise recommendations. Send an enquiry form below for more information on surgery corrections or for other Surgeons or Medical Professionals who might be able to assist you.
What should I avoid if I have split abdominal muscles?
One of the most important things to note is avoiding certain exercises, like crunches, which actually make the problem worse. In fact, many of the Mummy Bloggers suggest avoiding planks, crunches and sit-ups, because these increase abdominal pressure and push outwards through the gap – this is the opposite of what you want!
Best to research the advice of post-partum exercise tips, such as those from the Tummy Team and their resources. But do ask your doctor for advice as this information may not suit your specific condition.
What can be done to address the condition of diastasis recti?
If you have split your abdominal muscles through pregnancy, the long-term solution may actually be Abdominal surgery or a full Abdominoplasty with abdominal muscle repair (such as performed by Specialist Plastic Surgeons who focus on Post-Partum Surgery including our Team of Melbourne Plastic Surgeons.
Our Abdominoplasty surgeries often include full repair of diastasis recti, repositioning of the navel, and reduction of excess skin and body fat using a combination of surgical techniques and liposuction.
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