Throughout maternity, we gain a lot of body fat and after childbirth we all want to lose that unwanted weight again. For most of us, our belly is the problem area and there is likely a sound rationale for this.

Certain exercises can actually cause damage to our stomach muscles after childbirth. If we understand the workings of our stomach muscles then it is easier for us to understand why this is so.

The Rectus Abdominis Muscle

This is the group of muscles that support the organs and the back. It is an outer layer muscle. These muscles are the ones that help form the six pack effect on the stomach. Whenever you are pregnant, these muscles stretch and separate.

This separation is called Diastasis Recti which is the separation of the recti muscle. This can lead to back problems as the muscle also supports the back. Whenever these muscles separate from each other, they end up joined together by a thinner layer of connecting tissue. This connecting tissue is what is left to support your organs. The result is "Mommy stomach" and the organs do not get the fundamental muscle support to keep the organs in position.

Each pregnancy makes the separation easier to happen and commonly worse. A variety of exercises can help close the separation.

The Oblique Muscle Group

The Oblique muscle group is a middle layer of muscles in the abdomen. They jog diagonally down the sides of the body. They join with the Recti muscle. Further damage can be caused by bending forward which causes more detachment of the muscles due to shearing action.

Sports like tennis (in particular the tennis serve) should be avoided as this can make the detachment bigger.

Transverse Abdominal Muscle Group

The Rectus Abdominus muscle group is generally the main focus of stomach exercises. The Transverse Abdominal muscle is the bigger, interior muscle and it acts like a corset. It provides most of our core strength and supports our lower back. This muscle group is also connected to the Rectus muscle. This muscle is used for respiration. This muscle is the focus of the "Tupler Technique".

How to tell if you have "Mummy tummy" (Diastasis Recti)

If you suffer from this condition, you likely have bad pose and have a tendancy to slouch.

There is a strong likeliness that you will have abdominal or back pain whenever you try to lift anything. There will be a strong liklihood that you also have a stomach pooch protruding. Even with all of the above symptoms, this is not substantiation that you have Diastasis Recti.

There is a unproblematic test that you can do to see if you are suffering from Diastasis Recti.

Lie flat on the floor with your back on the floor.

Flex your knees.

Place your hand on your stomach with your fingers pointing towards your toes.

You will be checking your tummy in three positions.

belly button

3 inches above the belly button

three inches below the belly button

Lift your head of the floor and using your fingers, press down on each of the three positions.

Keep your shoulders on the flooring.

If a gap appears at any of these positions that let one of your fingers sink into it, then you have Diastasis Recti. The condition is worse, the farther your fingers sink into the hollow.

What not to do if you have Diastasis Recti

Pilates

Sit ups

Any exercises that call for you to lie on your back and sit up

Lifting objects by bending at the waist

Wearing a front carrying child sling