I met a female member in the gym yesterday, about 30 years old. The purpose of coming to the gym is to miss thin belly. The child was two years old and gave birth naturally. Because the body is out of shape after giving birth, the limbs have recovered almost through their own diet, but the stomach is still very big and the abdomen is prominent. When asked, she found out that two or three months after giving birth, she began to find some abdominal exercises online, three times a week for 20 minutes each time.

I gave her a rectus abdominis separation test. The navel is severely separated from top to bottom, with two and a half fingers close to three fingers, and her stomach is soft when pressed.

Under normal circumstances, 70% of women will naturally heal their rectus abdominis after giving birth to their first child. Of course, 30% of women will not heal naturally and need to do rectus abdominis recovery training. However, it is rare for her to have such a severe abdominal separation two years after giving birth. Generally, doctors who have separated more than three fingers after delivery will recommend surgical repair, because hernia may be caused, and all of them are repaired by themselves, and her condition is caused by improper training in the later stage.

In general, for women who have not been systematically trained, the probability that the rectus abdominis of the second child is separated and cannot heal naturally is greater than that of the first child, and the degree of separation will be more serious.

Harm of rectus abdominis separation: ① Abdominal strength is too weak, abdominal fat accumulates, and small belly and big belly can never be reduced.

② Excessive spinal pressure and frequent low back pain.

③ Visceral ptosis, uterine ptosis, pelvic and sacral muscle relaxation, easy to leak urine.

④ Abdominal skin relaxation

Why don't you recommend doing sit-ups after delivery? In fact, you are doing intense abdominal training when the rectus abdominis has not fully recovered. I read a lot of methods to eliminate postpartum abdomen on the Internet, many of which are unreliable and even aggravated, because postpartum abdomen may not be caused by fat, but by the change of abdominal pressure caused by the separation of rectus abdominis.

Do spine flexion when rectus abdominis is separated above one finger, and rotation will aggravate abdominal separation? You can't do sit-ups, belly rolls and Russian turns.

About postpartum recovery

Golden period after delivery: within 42 days to 6 months after delivery. It belongs to the golden period of postpartum recovery. At this time, the postpartum body is the most fragile, and all physical indicators are in a state of serious imbalance. If qi and blood are not recovered during this period, toxins can not be effectively removed, and it is easy to delay the deterioration into various diseases, so special attention should be paid to diet and sleep during this period.

② The ideal period of postpartum recovery: within 6 months to one and a half years after delivery, it belongs to the ideal recovery period for postpartum women. After the golden recovery period, the toxin has been basically removed and the recovery of qi and blood has been basically completed, which is the best time to recover from physical injury.

Postpartum recovery period: within one and a half to three years after delivery, it belongs to the end of postpartum women's recovery. At this stage, it is necessary to carry out comprehensive conditioning to achieve the best balance of body functions and smoothly transition to a normal life stage.

Rectus abdominis self-examination