Why Do You Experience More Bloating When You Have Diastasis Recti?
Contents:
- Why it’s Important to Recover from Diastasis Recti
- Core Muscle Anatomy as The Missing Link to Understand Belly Bloat
- How Hypopressives Can Reduce Postpartum Belly Bloating
- Getting Started With Hypopressives
- Frequently Asked Questions
Diastasis recti is something all pregnant women experience, but troubles arise when it sticks around well after birth. It may resolve itself within a matter of weeks, but some women will continue to notice a prominent separation down the middle of their Rectus Abdominis (six-pack muscles) months or even years later.
Why it’s Important to Recover from Diastasis Recti
Although many moms are eager to get back to their pre-baby selves again, this isn't the most pressing reason to address Diastasis Recti. Untreated Diastasis Recti can lead to compounding complications like back pain, organ prolapse, incontinence, poor posture, and bloating.
Bloating is one of the most common symptoms of Diastasis Recti, yet many women have never been taught why it can be caused by abdominal wall separation. It all comes down to understanding the form and function of the core muscles.
Core Muscle Anatomy as The Missing Link to Understand Belly Bloat
Core muscles don't just refer to the trendy washboard abs you've seen on movie stats. Instead, it refers to an entire set of muscles in the abdomen and pelvic region. They help support the spine and organs while also creating a centre of stability for the entire body.
Among these essential muscles is a large sheet-like muscle called the Transverse Abdominis that wraps horizontally around the waist much like a corset. This muscle is often weak and underactive in women with Diastasis Recti, and this is one of the reasons the condition is associated with bloating.
The action of the Transverse Abdominis is to create wall tension for internal support. It helps support the low back, but more to the point it holds the internal organs in place. After eating the stomach expands, and if the Transverse Abdominis isn't able to hold the stomach in place, a noticeable bloat can easily appear.
This means Diastasis Recti doesn't cause bloating per se, but instead it makes bloating more noticeable thanks to the weakened tension of the abdominal container. This is further exacerbated by stretched out connective tissue down the midline of the Rectus Abdominis. This likewise reduces supportive tension in the abdominal cavity and leaves the belly prone to collapse forward after eating a meal.
How Hypopressives Can Reduce Postpartum Belly Bloating
Women don't have to accept their new tendency to bloat after even a small meal as a life sentence. Restoring healthy tension in the core canister by gently drawing the Rectus Abdominis back together is a key part of postpartum physical rehabilitation.
Diastasis Recti exercises can be done safely and effectively through Hypopressive exercise techniques. These techniques work the innermost layers of the core in a gentle manner to create a natural functional pressure system using a combination of breath, postural alignment, and movement.
Getting Started With Hypopressives
For the Hypopressives classes it is important that you learn the Breathing/Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps.
She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.
FREQUENTLY ASKED QUESTIONS
Will My Bloating Go Away If I Heal My Diastasis Recti?
Since bloating isn't caused directly by diastasis recti, it won't change whether or not bloating is present. Instead, it will hold the stomach in place so the natural expansion of the stomach after a meal is no longer noticeable or uncomfortable.
Will Hypopressives Give Me Visible Abs?
Hypopressives strengthen the core muscles in a functional way that holistically improves wellbeing after childbirth. This generally leads to improved posture and a slimmer looking waist, but ab definition is largely determined by body composition rather than ab strength.
Are Hypopressives Beneficial For Women Without Diastasis Recti as Well?
Absolutely. While Hypopressive training targets the rehabilitation needs of women after having a baby, Hypopressives are for anyone wanting to improve core and pelvic floor function, all the way into Menopause.
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What our members say
The best post-partum class, it really helped with my recovery. Simone is a great teacher, so knowledgeable and kind. I recommend her classes to all my friends who had a baby. Thank you Simone!
Anna
1/11
I’ve only been doing Simone’s classes for a short time but have noticed huge improvements in my core strength and posture. Great value and high quality recordings combined with live classes make it really easy to fit into your life. Highly recommended.
Clare
2/11
I cannot say enough good things about Simone’s classes - they have been really transformative for me. Her explanation of what are often unusual and specific techniques is so good that you never feel lost, and she has a wonderful way of connecting with the class on a really human level, as well as being a real expert in her field. Her classes are challenging, mindful, and have helped amazingly with my pelvic floor issues - I started seeing results after only 4 weeks of classes! Highly recommend.
Millay
3/11
Simone's classes are amazing. She combines her skills in pilates, yoga and hypopressives to provide a very holistic practice. I've seen a great improvement in my postnatal body thanks to her classes. I would recommend her to any woman who has had a baby.
Jazmin
4/11
I love Simone’s Low Pressure Fitness classes, they have helped with my prolapse symptoms and are something I turn to daily if I’m having a hard day. Simone is a great communicator and teacher, she explains everything very clearly and I have no trouble participating in the class even over zoom.
Jerry
5/11
Simone and re-centre were a saviour for me over lockdown. A great chance to just be in my body and switch on to what I was feeling. As a pelvic health physio I can highly recommend Simone and her method as a great form of rehab for many postnatal conditions.
Maternity Physio
6/11
I got to know about Low Pressure Fitness through Simone, in a workshop that I'm so lucky I attended. It was about 2 months after giving birth and I felt really weak, thinking that I could never get back to my strength before the pregnancy. Simone's help completely changed my perspective and with her brilliant classes slowly I got back my confidence and strength. I was worried that these exercises will be tricky with online classes, but she has been great in giving clear instructions and adjusting poses for everyone based on their needs. I don't know how she does it but she even gives individual feedback and helps you correct your pose in a group online class. Thanks Simone!
Sarah
7/11
Simone's classes and on-demand videos are excellent. She's such a good teacher, always learning new things herself to expand her teaching horizons. Would most definitely recommend to anyone with a postpartum body regardless how long it's been since you gave birth.
Ana
8/11
Simone is a great teacher, I highly recommend her work. Her online platform is well curated and excellent value and she gracefully manages to teach & give individual attention in her live Zoom classes.
Clio
9/11
I attend re-centre classes with Simone weekly and have noticed a huge improvement in my core strength and tone. Simone has a thoughtful and inclusive approach to her classes, they vary which means I stay focused and the relaxation time at the end is much needed in the life of a busy mum!
Alice
10/11
Simone is a brilliant teacher, she takes the time to check in with her students and work through exercises to fit individual injuries. She’s also really knowledgeable and supportive for post natal bodies. Doing hypopressors are a total life changer and I love the way this is incorporated into Pilates and stretching.
Beela
11/11
Learn the technique and get started
Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.
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About the Author
Simone Muller is the founder of re-centre and has over 22 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.
She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.
As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.
Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.
Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.
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