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Christina Nikki Bergen | PILATES + PELVIC HEALTH
@thebellemethod

308,999 followers

4 ways to reduce diastasis recti in pregnancy. 100% of us WILL get some degree of ab separation by the end of pregnancy. There are several factors we can’t control when it comes to diastasis recti (see yesterday's reel!) Genetics, number of babies (twin mamas have more pressure on their tissue!), gestational diabetes, and the length of our torso are a few examples. 📣 BUT here are 4 things we CAN do to reduce the severity of diastasis recti in pregnancy. 1️⃣ Avoid constipation. Stop straining when you poop. 🛑 2️⃣ Learn to “hug the baby”. This helps to manage pressure and stay connected neurologically to your deep core muscles. It's a big part of our Prenatal Pilates programming. 3️⃣Avoid breath holding - exhale through exertion. 4️⃣ Learn to manage coning! That might look like improving your breathing mechanics, your “hug the baby”, your alignment, or modifying a movement. We didn’t touch on gut health or digestion, but it’s all linked to the internal state of your tissue. The goal is to reduce inflammation in the body. This helps you have resilient collagen fibres that can withstand the pressure of baby across the fascia! This is the tip of the iceberg of what we cover in our Prenatal Pilates & Push Prep course. You can join on-demand now and access the MOST comprehensive birth prep program combining ground-breaking prenatal workouts with evidence based birth education. It's next level. I'm obsessed with making it the best prenatal fitness and education course, period. Read the testimonials highlight from some of the 10,000 women we have supported so far. ✨ #diastasisrecti #pregnancyworkout #pregantlife #fitbump #thebellemethod #prenatalfitness #pregnancytips #pregnancylife #prenatalyoga #birthpreparation