Is it SAFE to work the ABS?
By Michelle Biton
One of
the most common questions I receive is - "Can I work my abdominal
muscles during pregnancy?"
It's a
good question - but one that does not have a clear answer. Because there
are so many different opinions out there, even from the experts, it's
important to have all the facts so you can make an informed decision.
My Opinion:
As a
personal trainer, I do know that there are some exercises you CAN safely
do for your abdominals during pregnancy.
But as a
"mom" who had a miscarriage during her first pregnancy (the very night I
did ball sit ups!), I DEFINITELY went the more cautious route!
Does that mean that you shouldn't work your abdominals
during pregnancy?
No!
Rather I would say that it's more of a personal choice - one you should
make only after understanding the "risks".
Some
women feel like they're going to crush their baby - which is NOT true!
While others feel like they're going to strain their already strained
abdominal muscles - and this most definitely CAN be true!
Because
your abdominal muscles are already so stressed, you don't want to cause
more damage. This is why you MUST make sure that your abdominal muscles
have NOT split before you do any kind of abdominal work,
especially oblique work (this will cause your abdominal muscles to split
more - and trust me, you do NOT want that!).
How can you tell whether your abdominal muscles have SPLIT?
To see
whether or not your abdominal muscles have split, lie on your back with
your knees bent and your feet flat on the floor. Place your fingers two
inches above your belly button with fingertips pointing down. Breathe
out while slowly, lifting your head off the floor.
In early
pregnancy, an abdominal split will be indicated by a gap. In later
pregnancy, the gap usually appears as a bulge. The number of fingers
that you can place in the gap or over the bulge indicates the amount of
the separation.
If your
abs have NOT split - you can do certain abdominal exercises, but be
cautious and do make sure you check with your doctor first.
What you need to know about ab exercises during pregnancy:
If you
are going to work your abs, NEVER do sit-ups! And only work your rectus
abdominals by doing crunches on an exercise ball, or standing with a
pelvic tilt or lying on your side (NEVER do your abdominal exercises
lying on your back after 3 months!).
The
best abdominal muscles to work (and the one's I feel
much more comfortable with!) are your TRANSVERSE ABDOMINAL muscles (your
deepest layer of muscles). Because these muscles PREVENT lower back pain
and SUPPORT good posture (which will keep you looking and feeling like a
HOT MAMA your whole pregnancy!), it's very important to strengthen these
muscles.
And by
the way, your TRANSVERSE abdominal muscles are the muscles you want to
work post-pregnancy to give you that FLAT
STOMACH again. Most people think sit-ups do this job, but it's
not true!
My
favorite TRANSVERSE exercise is the All 4's Abdominal Pull-Ups
(very easy but also very effective - see inside my kit for pictures)!
All in all...
Having
strong abdominal muscles will make labor easier, more efficient and less
painful. Strong stomach muscles will also prevent a saggy post-partum
midsection and speed up your recovery after delivery (Yippee!).
And
although your muscles WILL stretch from your pregnancy, staying in good
shape NOW will only help you get your body back a lot faster afterwards
- that includes going for brisk walks, eating well and stretching!
Written by Michelle Biton who has 15 years of
experience as a Health and Nutrition Coach, a Masters Degree in Holistic
Nutrition, a Personal Training Certificate and a Psychology Degree.
For LOTS MORE tips and secrets on safe
exercise, healthy eating and surefire beauty secrets during your
pregnancy, click on the link below to download Michelle's kit:
Pregnancy
without pounds
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