Pilates with Priya: Post Natal Pilates Class

Abdominal Seperation can be Fixed!

I love working with my post-natal mummies (and that’s not just because I sometimes get a baby to cuddle), one of the key things we focus on is strengthening the core post-birth.

As part of these classes I often perform “rec checks” on mummies to see how their tummy muscles are, that also means we get exciting moments when we realise Pilates has done it’s job and the muscles are back in line again – WHOOP WHOOP!

Here we are in action:

Pilates with Priya: Post Natal Pilates Class
Pilates with Priya: Post Natal Pilates Class

Here’s some more info on what I mean:

The six-pack muscle (Rectus Abdominis) runs from your breast bone to your pubic bone and is joined together with a strong fibrous sheath called the Linea Alba.  In some pregnancies, the Linea Alba becomes a little darker in colour and is visible on your stomach.  This is called Linea Negra which simply means “dark line”.

You may have heard people talk about your abdominal muscles “splitting”.  Your muscles don’t “split”, because they’re already in a separated state, as they’re held together by the Linea Alba which I mentioned above.  A split muscle is like a torn muscle, so if you’ve ever torn your hamstring, for example, you’ll know what this pain is like!  What happens to the abdominal muscles during pregnancy, is completely painless, you aren’t aware of it, and I like to refer to it simply as abdominal “separation”.

The Rectus Abdominis stretches vertically (up and down your stomach) to accommodate baby bump at your front, and when it can’t stretch any further up and down, it then starts to separate horizontally (from left to right).

I guess it’s a little bit like the Linea Alba is heavy duty cling film stretching apart.  The muscles don’t separate in every pregnancy.  It depends on a number of factors.  The separation can take place above the belly button, below the belly button, or both.

Doing Pilates-based exercise and lots of pelvic floor work during pregnancy and immediately after birth is the best thing you can do to help your muscles re-align.

Why not do 5 “draw up and hold” abdominal/pelvic floor exercises now?  Breathe in, filling your belly with air to prepare.  Breathe out, draw your tummy muscles in and draw your pelvic floor up slowly and keep holding on (like you’re stopping yourself going for a wee).  Stay there and breathe in to hold.  Then breathe out and slowly relax the pelvic floor/ab muscles.  Repeat this again, throughout the day.