Beware: Is running best for your belly? If you just had a baby, maybe not!

Today I have a guest post from Bethany of fit2b.us. Enjoy..

Do you feel like a noodle when you run?

When you try to sit up, does your belly bulge like an alien is trying to emerge?

If you lie on your back and try to raise your legs off the floor, do your abs lift up out of your gut like a loaf of bread rising?

If you answered yes to those three questions, then you may have a very common abdominal injury that could be made worse by running!

Diastasis recti is a separation of the outermost abdominal muscles (six-pack) that is most associated with pregnancy. However, diastasis can also occur in men and children, and it is caused by excessive intra-abdominal pressure and poor posture. Not only is it associated with the infamous “mummy tummy” or “pot belly,” but it also contributes to chronic lower back pain and pelvic floor weakness because this injury leaves your spine and internal organs unsupported.

So how does running make it worse and how can it be fixed?

Let’s start with a joyful reminder that our abs aren’t just there to look pretty in a swimsuit. Your abdominals include your six-pack, obliques and transverse abdominus. They work together to hold your organs like a strong paper bag holds groceries.

What happens to that bag when it gets really full, like during pregnancy or obesity? What if that bag if it gets a little tear in the bottom, like having abdominal surgery? Now, imagine you are carrying that over-filled, torn bag and you start running!

Running with a diastasis is like running with a soggy paper bag: everything feels like it’s falling out. And sadly, it’s because you insides are TRULY falling out. Your core is torn apart and injured, so it is unable to do it’s job. Healing your body is key to running that mummy-tummy off!

Gut Check

First, it’s important to get a”gut check”. To find out if you have a diastasis, watch this FREE video: “How to Check for Diastasis” over at Fit2B Studio which is an online workout video site that features “tummy safe” workouts.

Second, stop doing crunches and situps. They bulge the injured area, putting more pressure on the diastasis, which make matters worse! Stick to side-lying exercises and work on drawing your navel in toward your spine as you breathe out.

Third, if you have a diastasis wider than 2 fingers, strongly consider abdominal rehab. Your gap could close in as few as six weeks by using the Tupler Technique or The MuTu System.

Return to Running

If you love running, you CAN run again. However, if you’re running to lose belly fat, you want to make sure that your muddled middle isn’t a diastasis before pounding the pavement. You CAN exercise while you heal your torn abdominal wall; my site is full of workouts that are safe for those dealing with diastasis. Take it from me, understanding what makes your belly worse is the first step to making your belly better!