ABDOMINAL EXERCISES IN PREPARATION

FOR PREGNANCY AND POSTPARTUM

BYMADUBUIKE UCHENNA ANSELM C.

O & G UNIT,DEPARTMENT OF PHYSIOTHERAPY,

FETHA

INTRODUCTION

The abdominal muscles are actually four layers of the muscles which span from the breastbone and ribs to the pelvis.

Working together, these muscles function as a corset to support the spine and pelvis. In addition to flexing and

rotating the trunk, the abdominal muscles are known as primary “core muscles”, because they stabilize the lower back during all movements.

INTRODUCTION CONTD. During pregnancy, hormonal changes caused by relaxin,

progesterone and estrogen combined with uterine growth cause stretching of the abdominal muscles, affecting mainly the rectus abdominis.

Also, anterior pelvic tilting with or without lumbar hyperlordosis, affects the insertion angle of pelvic and abdominal muscles and influences postural biomechanics generating a deficit in the support of the pelvic abdominal organs.

INTRODUCTION TO ABDOMINAL EXERCISES BEFORE PREGNANCY AND POSTPARTUM

Take a good time to strengthen the belly and back before getting pregnant and you will reap the benefits throughout pregnancy and beyond.

When trying to get pregnant, most of the focus naturally goes to the deep abdominal muscles especially the transversus abdominis.

Congratulations, you now have a bouncing new baby!! But where did your stomach go?

INTRODUCTION CONTD.

There you are in the labor ward, 9months and 17hours later you have produced a beautiful baby who lies next to you and peacefully sleeping.

You look down at your stomach and there is a large jelly belly stirring at you, gone is the kicking,squirming,tiny baby, but in its place is a wobbly tummy covered in stretch marks.

All too quickly you realize that those gorgeous and that seldom worn bikini will have to wait

INTRODUCTION CONTD. You can have a tight flat tummy again, all its takes is a huge

amount of effort and the right advice

It is possible to do a very simple abdominal crunch 2-3weeks after delivery(for a regular birth) and 6weeks for a C-section

The abdominal muscles have been stretched during pregnancy to allow the baby to grow, and may have split down the middle, therefore there is need to check if they have split and how big the split is before commencing any exercise

ABDOMINAL SPLIT

REASONS FOR ABDOMINAL EXERCISES BEFORE PREGNANCY

If a woman go into pregnancy with strong abdominals, she is going to prevent the following problems:

She will prevent back problems

She will have an easier time pushing during labor and recovery is going to be better.

Shortens delivery times

Easier labor, and quicker postpartum recovery Julie,2004.

ABDOMINAL MUSCLES TO CONCENTRATE ON WHILE PREPARING FOR PREGNANCY

To achieve the triple effect of a pain-free back, easier labor, and quicker postpartum recovery, there is a need to strengthen the core muscles of the abdomen

The core muscles are made up of the deep abdominal muscles, the transversus abdominus—which act like a corset around the middle of the abdomen and the small muscles of the back

True core-building moves focus on that deep muscle of the abdominals, not the top rectus abdominus muscles

ABDOMINAL MUSCLES TO CONCENTRATE ON WHILE PREPARING FOR PRGNANCY

Don’t forget the pelvic floor muscles, especially when trying to conceive.

These come into play because when you engage the deep abdominal muscle, the pelvic floor muscles engage too, so they are considered part of the core muscles

HOW TO CHECK IF YOU ARE READY FOR POSTPARTUM ABDOMINAL EXERCISES

Lie on your back with your head on the floor or bed, place your hands behind your neck and slowly lift your head towards the ceiling(sustain this position), place a finger just above the belly button and press down gently

You will feel a gap in between the rectus abdominus muscles,

now seee how many fingers you can get into the space between the muscles

If it is one finger then you may do all the abdominal exercises, if it is two or more you need to be really careful, with a two or more finger gap you can try abdominal exercises while holding your abdomen with your hands

EXERCISES THAT BUILDS THE CORE MUSLCES

Roll Ups Lie on your back with your feet

flexed, legs together long and slightly bent.

Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don’t touch the floor.

Inhale to curl your head and shoulders off the floor while keeping your head between your arms.

Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up.

EXERCISES THAT BUILDS THE CORE MUSLCES

The Hundred Lie on your back with your legs together and

bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched).

Extend your arms down alongside your body, and draw your shoulders down away from your neck.

Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees.

Heels stay together and arms reach long as they float about 2 inches off the floor.

THE HUNDRED CONTD.

Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts.

That’s one set; repeat nine more times. (it’s more important to control your abdominals and keep your back flat on the floor.)

EXERCISES THAT BUILDS THE CORE MUSLCES

EXERCISES THAT BUILD THE CORE MUSCLES

EXERCISES THAT BUILDS THE CORE MUSLCES

EXERCISES DURING PREGNANCY

BELLY BREATHING Strengthen your abs and pelvic floor for an easier delivery and a

lower risk of incontinence later.

Sit with your legs crossed and lower back supported, hands on your belly. Keeping your back and shoulders still, slowly inhale through your nose as you expand your belly. As you exhale through your mouth, draw in your abdominals, bringing your navel toward your spine.

Benefits: Strengthens abdominals.

BELLY DANCING ON ALL FOURS

Get down on your hands and knees, wrists under shoulders and knees hip-width apart. Keeping your back flat, draw your abdominals up and in, bringing your navel toward your spine; hold, breathing normally. Tilt your pelvis under, bringing your pubic bone toward your navel

BELLY DANCING ON ALL FOURS CONTD.

Hold and count to 5. When you complete the final rep, stand up by stepping one foot forward and pushing off your thigh with both hands

Benefits: Strengthens abdominals, back and upper body

ELEVATORS

Sit with your lower back supported, one hand on your upper belly and the other near your navel

ELEVATORS CONTD.

Imagine your transverse is a horizontal elevator with six “floors.” Inhale, then exhale, drawing your abs toward your spine to the fifth floor. Hold and count out loud to 30. Do 5 squeezes from the fifth to the sixth floor.

Benefits: Strengthens abs, especially the transverse

SQUAT COMBO

Holding a fixed object, such as a post or a sturdy chair, stand with your feet farther than hip-width apart

SQUAT COMBO CONTD.

Lower your body into a deep squat, keeping your weight over your heels (If your heels do not touch the floor, place a towel under them.) Do a Kegel then draw your abs in as you exhale. Repeat combo 5 times.

Benefits: Strengthens abs, legs and pelvic floor

POSTPARTUM EXERCISES

The American College of Sports Medicine used electromyography (EMG) to determine which abdominal exercises most effectively activated the rectus abdominis and obliques.

They found the yoga boat, yoga dolphin plank on a ball, and the yoga side plank to be at the top of the list.

It is very necessary incorporate two to three sets of each of these exercises into your work out routine (holding each one for at least thirty seconds)

Yoga boat Yoga Boat Sit on the floor with your knees

bent. Brace your abdomen, slightly lean your torso back while lifting your feet off the floor. Lift until your shins are parallel with the floor, your back is straight and your hips are flexed to ninety degrees. Extend your arms forward to a comfortable position to help maintain your balance. Hold here for at least thirty seconds.

DOLPHIN PLANK

Dolphin Plank Place your elbows on the top

of a stability ball and extended your legs out behind.

Brace your abdomen and hips, straighten your back and hold the position for at least thirty seconds. This exercise is basically just a standard plank but you’re adding in the instability of the ball.

PELVIC TILT

Do this move as early as one week after you have your baby if you had a vaginal delivery; if you had a C-section you might have to wait 8 to 10 weeks.

Lie on your back with your knees bent and a pillow under your hips and another between your knees.

Feet flat and your arms at your sides, inhale, then exhale and draw your abs in and tuck your pelvis under slightly, squeezing your buttocks as you do a Kegel. Hold 5 seconds and release for 10 reps

Improves deep abdominal strength and stamina.

PELVIC BRIDGE After six weeks, add this move to

your routine. Lie on your back with feet hip-width apart, knees bent.

Inhale, then exhale as you draw your abs up and in toward your spine

Tilt your pelvis up, lifting your hips off the floor into a bridge. Slowly lower down to starting position. Repeat 5 times, building up to 10.

Strengthens the transverse, buttocks and lower back

TOWEL PULSE

Lie on your back, knees bent. Place a towel across your upper shins and grasp each end.

Pull the ends of the towel and squeeze thighs together

Inhale, then exhale as you draw your abs in and lift your shoulders off the floor.

Hold, and contract and release, your abdominal muscles 10 to 12 times, working up to 20.

Strengthens the transversus abdominus

SINGLE-LEG STRETCH WTH TOWEL

Add this move at 12 to 14 weeks postpartum, doing moves 1–5 in order.

Lie on your back with your knees above your hips and your shins parallel to the floor.

Place a small towel on top of your thighs, hold on to the ends and push against your thighs to create resistance.

Lift your head and shoulders and extend your left leg out as you exhale, Switch legs and repeat, alternating legs for 5 reps and working up to 10.

Strengthens the transverse, giving you a stronger, sleeker-looking torso.

STUDIES Sudies by two researchers, Clapp(2005) and Sternfeld et

al(2007) show a significant trend for earlier onset of labor and delivery at term, shorter labor and lowered rates of complications during (such as cesaerian section, use of forcep delivery or labor inducing drugs, vaginal tears,and fatigue)

In these studies, the babies of women who exercised had higher APGAR scores while their mothers experienced faster recovery following parturition .Clapp(2005) has also shown that those who remain active throughout their pregnancies may find it easier to return to pregnancy physical conditon following childbirth

REFERENCES

www.befitmum.com/exercise

www.winkshapewear.com

www.supernanny.co.uk

www.fitpregnancy.com

www.breakingmuscles.com/womenshealth

REFERENCES

www.knocked-upfitness.com

https://thediamethod.com

www.thehealthyhomeeconomist.com

https://www.betterhealth.vic.gov.au

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