More power to the core!

No doubt about it, your once pregnant body has transformed and spent the last nine months pushing and squeezing those vital organs out of the way - all to make room for a growing baby. And if you're like most new (and not-so-new) Mums, your abdominals may have also taken a hammering during pregnancy and childbirth....and beyond. And what was once a 'six-pack' (or at least that's how you remembered it?) has now been scattered to the four corners of the far flung universe - or at least split right down the middle. So what does abdominal separation mean, and what on earth can you do about it???

Weak abdominal muscles increase the risk of injury and pain in the lower back - and can leave you looking pregnant long after you have a baby. An abdominal separation (diastasis) is common after pregnancy. As your doctor or midwife might have told you, diastasis occurs when the more superficial abdominal muscle (those 'six-pack' abs) - have separated down the middle to accommodate the growing belly.

Your midwife or GP may have checked your abdominals shortly after birth, but if you're not sure  if you still have any abdominal separation, click here for more info on how to check your abs.

And what if you still have a gap after six weeks? Sometimes those pesky abs take a while to draw themselves back in together. It's important to give your body time to heal and help it by strengthening the deeper abdominal (core) muscles. So forget the crunches for now, and stick to the core.

The transverse abdominis (or the transverse abdominal) is a deep core muscle which provides postural support. It wraps horizontally around the body like a thick belt worn by competitive weightlifters and it support the spine. It's connected to the more superficial rectus abdominis at the front, so you can pull in your whole tummy by contracting the transverse muscle, which is the best way to encourage a separation to heal.

Much lower back pain is associated with a weak transverse abdominal, particularly after pregnancy. Strengthening this muscle not only saves your back, but also gives you a waistline again, rather than an apple-shaped torso which can persist. So more power to the core I say!

And if you're looking ways to strengthen those far-flung abs, here's what you can do to reconnect with your core (and your pelvic floor).