Now when you mention abs and pregnancy, most midwives, doctors or obstetricians would tut dissaprovingly and tell you that you shouldn't be "doing abs" in pregnancy. Well in a way they are right - there's absolutely no way you should be doing a traditional ab exercise like a crunch or a sit-up. These types of stomach exercises which follow the crunch movement work the Rectus Abdominus. This is the six pack muscle. If you think about how a six pack looks you'll see there are two distinct halves which are joined in the centre by a fascia called the linea alba.
In pregnancy the increasing bulk of the uterus pushes out against these two halves and stretches the rectus abdominus causing the two halves to become longer and to separate down the middle. Any additional pressure, i.e. from doing traditional sit-ups will increase the pressure and increase separation causing splitting of your abs. This is a major cause of pregnancy back pain. Although there are exercises to help repair the damage after you've had your baby this really is osmething you want to avoid.
So, the group of muscles we really want to concentrate on in pregnancy is called your core. These are your deep seated abdominal muscles plus the muscles that support your pelvis and back. In particular we want to focus on your Transverse Abdominus which is the deepest of the abdominal muscles and acts like a corset to support your torso. This is also the muscle you will use to push your baby out and the one responsible for giving you a flat stomach after the birth.
To find your TA lie on your back with your knees bent and feet flat on the floor, (if you are past 20 weeks do this sitting up against a wall with your back really tall and straight).
Place one hand on your belly below your belly button and one above.
Take a deep breath right into the pit of your belly so that you fill it with air.
Now as you exhale push all the sir out of your stomach and as you do so flatten your belly button back to your spine.
The muscle you are working is your transverse abdominus.
Now you need to train this mauscle daily throughout your pregnancy to achieve that flat stomach afterwards and also to make your labour a whole lot easier on yourself. In my pregnancy plan there are a whole range of exercises that we go through, but here's an easy one to get you started, (this is also a great stress reliever and perfect for relaxation before bed!).
Repeat the steps above to find your TA and activate it. Repeat for 5 breaths so that you drive oxygen to the muscle and warm it up, ready to work.
Now On your next exhalation hold your belly button flat against your spine for 30 seconds, breathing all the time (DO NOT HOLD YOUR BREATH!)
To release the muscle take a big breath in and fill your belly with air, allowing it to expand as much as possible.
Carry on for 10 repetitions.
This exercise is great for your circulation and increasing oxygen flow to your baby. It also stimulates the release of endorphins into your blood stream and clears toxins from your system. All of that as well as training your stomach for flat abs after you give birth, what more could you ask for?!
