Pregnancy Abdominal Exercises

Maintaining a strong torso is essential to minimizing back aches and for promoting good posture. Your abdominal and back muscles work together to maintain good posture and support your body. Rather than one muscle, the abdominals are a set of muscles working together to allow you to twist, turn, and bend. The thinnest part of the abdominals is right in front, where connective tissue holds the two halves of the rectus abdominal muscles together.

During the growth of pregnancy, the abdominal muscles must stretch to allow room for the uterus. Strong and flexible abdominal muscles allow for the necessary growth while still providing some support for the uterus. When the abdominal muscles become weakened, the back muscles do more of the work supporting the body, leading to backaches. Strong abdominals also keep the pelvis in proper alignment, further preventing backaches.

Many women avoid abdominal exercises while pregnant, fearing diastasis recti, the separating of the connective tissue of the abdomen. Later in pregnancy, hormones in your body relax the connective tissue, increasing the ability of your abdomen to stretch to accommodate the uterus. This also makes the connective tissue more likely to separate. Separation is painless, but can increase the pain in your back because your back muscles will need to take over some of the abdominal work of supporting your body.

normal recti

diastasis recti

To safely strengthen your abdominals, be careful how much strain you put on your stomach. Even using excessive force while emptying the bowels can increase the separation of the recti muscles. Care should also be taken to avoid abdominal exercises that require you to lie on your back, which can decrease oxygen for mother and baby after the first trimester. The following are examples of abdominal exercises generally believed to be safe during pregnancy.

Abdominal Contractions: Lay on your back (or recline against pillows or an exercise ball after the first trimester) with your knees bent to keep your back properly aligned. Put your hands on your stomach and take a deep inhale breath, filling the chest and stomach. Forcefully contract the abdominal wall while you exhale until your lungs feel empty.

Pelvic Rocking: While on hands and knees, tilt your pelvis under by contracting deep abdominal muscles. While you are learning, try to pay close attention to the abdominal contraction. This will prevent you from trying to tilt your pelvis by arching your back. When it is done properly, the movement is very small and your back should stay relatively flat.

Side Bending: While on all fours, crunch your oblique muscles by moving your shoulder and hip towards each other. Alternate sides.

Roll-backs: Sit upright with your legs bent in front of you, feet flat on the floor. Gently lean back as far as you are able to maintain control, slowly roll back up. If you need extra support, you can hold your thighs with your hands or put your hands on the floor behind you.

Abdominal Crunches on a Ball: Sit securely on your ball with your legs bent slightly wider than hip width in front of you. Slowly roll your body down the front of the ball until you are leaning against the side of the ball at a comfortable angle. With your hands supporting the weight of your head, slowly lift your shoulders off the ball, then slowly lower the shoulders again (do not pull on the neck or lead with your head.)

You May Also Be Interested In: The Coach's Notebook of positions, techniques and tools for labor Pregnancy Nutrition to help you experience a healthy pregnancy. Natural Childbirth Directory to find other websites that will help you prepare to give birth. The Monthly Guide to Pregnancy helps you understand the changes in you and your baby. Birth Challenges helps you learn to navigate through a challenging labor.

© Copyright 2000-2007 Jennifer VanderLaan and Birthing Naturally

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