During pregnancy your abdominal area stretches and extends to make room for the growing baby. Sometimes it stretches so far that the right and left sides of your abdominal muscle separate.
The separation of the rectus abdominis muscle group at the linea alba during pregnancy is called diastasis recti. This is a very common occurrence and does not threaten the health and well being of the mother and/or baby if recognized, treated, and considered in your daily activities. I won’t get into the physiology or diagnosis but I will address pregnancy exercises to help prevent it, to keep it from getting worse, to recover from and flatten your abdominal area.
Here are the objectives:- Find exercises which strengthen your transverse abdominis (TVA)
- Put together a strength program with a clearly defined protocol and progression
- Set aside time for yourself to be consistent and diligent in your workout
- Be mindful in your daily routine to activate your TVA so progress can continue
- Consult a pre/post natal exercise specialist to ensure proper technique
Begin your exercise routine with an
isometric contraction of your TVA.
This must be a conscious effort on your part so stay in the moment and focus on quality muscle contractions. Instruction for this exercise can be found in the
video library under “
Baby Squeezes.”
- Start with 4 sets of 10 contractions and work your way up from there
- Complete the 4 sets several times a day if possible
- This muscle group will respond to a large number of reps and this will also enhance your body awareness and efficacy in TVA activation
(*Please note the exercise prescription recommendations are very general. Everyone is different so use them as general guidelines and listen to your body. Consult a fitness professional if needed.)If you are pregnant in your 2nd trimester progress to doing the squeezes in the all fours position. This will give you the added resistance of gravity. After the all fours position is mastered start moving your limbs while keeping your middle tight and your body stable.
- From all fours position extend one leg straight out and hold, then bring it back do
wn and to the other leg
- Do this as well with your arms
- After you are able to extend all your limbs with control and stability, move to “pointers”
Pointers can be found in our video library as well. Remember TVA activation, control and stability are key.- Start with your 4 sets of 10 and go from there.
If you are not pregnant yet or in your first trimester you can progress to supine exercises (lying on your back). Start with
“heal touches.” Of course doing the pointers are recommended as well.
- In supine position activate your TVA and bring your legs up to table top position with 90 degree bend in the knee. If you are unable to hold your TVA as you lift your legs, you must stay at this point until you have the strength to lift them without hip movement or loss of TVA contraction.
- While holding the TVA tight, drop one leg down and touch your heal to the floor. Keep the bend in the knee at first. Master this and then you can progress to extending the le
g.
- Again start with 4 sets of 10 and go from there.
So let’s recap the routine:- If you are pregnant in your 2nd trimester progress to the all fours position
- Non-pregnant and 1st trimester pregnancy can begin doing supine exercises like the “heal touches” as well as pointers
Now this is just the start of your journey. Remember our objectives and you will be on your way to treating your diastasis recti and flattening your stomach.
Be mindful in your daily activities and use your new found core activation techniques in every movement. Some daily activities to consider would be:
- Getting in and out of bed. Engage the TVA before raising up
- Lifting any object. Yes use your legs but you must activate as well
- Bending forward and twisting can be a lethal combination. With a TVA activated your back is much stronger
If you are ready for further improvements and overall strength, seek out a fitness professional to help you.Fitness4Baby would like to thank you for reading our post and wish you the best of luck in your pregnancy, health and fitness.
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