Postnatal abs

[MeadowHay]

DD is nearly 1 and ive done hardly any excercise at all for ages apart from walking. I had a difficult pregnancy so did very little then other than walking, I then had a difficult birth with a long recovery, and DD has been a 'high needs' baby. I didn't put on much weight during pregnancy as I initially lost some due to HG so now 1 year on I'm actually lighter than I was pre-pregnancy. But I am weeeeaaak. I'm not sure if I have some of that tummy muscle separation thing as my tummy looks odd but DH is a HCP and doesn't think I have it. And I know I can't expect to look the same post-baby. I didn't realise how bad my abs were until he asked me to sit up from laying down and I realised I still roll to my side first like I'm pregnant because it's too hard!!! Help! I'm worried about injuring myself and causing that stomach muscle separation if I suddenly start doing too much though so...how do I start safely and slowly building up my core strength to something that doesn't resemble a heavily pregnant woman?! I also have problems with my back that are being investigated and I'm sure either way increasing my core strength will help with that too.

Did your DH check you for abdominal separation/ rectus diastasis?

You are right to be careful and you do need to start rebuilding abdominal strength slowly and carefully. Any postnatal Pilates classes near you? You may benefit from seeing a physio who can check you for separation. If you do have it you have to be very careful and not do anything that aggrevates it.

He's a trainee and unsure whether diagnosis of this would be in his remit but we found the NHS page yesterday where it tells you how to diagnose it and he checked me and said he could feel my abs close together although slightly wide apart further up but not to the gap size that would be necessary for a diagnosis. I guess slightly wider further up may be common after being pregnant before? I saw the exercise on the NHS website for it so will start by doing that - breathing in and then tensing ab muscles for 10 seconds. I can do that a few times in a row, but with some difficulty (not pain though). Yes I think seeing a physio would be a good idea too but unsure how to get a referall when it's not causing me pain or anything really. I have private health insurance through work and I am seeing an orthopaedic consultant next week about my back so I could mention it to him as well and see if he can comment on it or suggest a more holistic approach to physio as the GP said I will probably need physio for my back anyway.