Introduction
The abdominal muscles form a natural corset supporting your back and internal organs. These muscles have been stretched and become weakened during your pregnancy so you need to start to exercise and strengthen them as soon as possible. Exercises will help you to regain your body shape and prevent or reliev backache. The deep abdominal support muscles may work at the same time as the pelvic floor muscles.
The abdominal hollowing exercise ('core exercise')
Start performing this exercise in the most comfortable position for you - lying on your back or side with your knees bent or sitting with your back well supported.
- Place one or both hands on your abdomen below the level of your tummy button. Breathe in through your nose, and as you breathe out, draw in your lower abdomen gently away from your hands towards your back and then relax.
- You should be able to breathe and talk at the same time and your lower back should stay still. Do the exercise three times if you can
- Once you have learnt this exercise you should be able to practise it while standing. To progress further, repeat as above, but keep your muscles rawn in for three seconds while you continue to breathe in and out normally.
- You may feel the muscles working under your hand and you will be able to gradually hold the contraction for longer, until you reach ten seconds and can repeat this contraction 10 times giving 4 seconds rest between contractions. Do this 3 times a day or as often as you can.
- Use these deep muscles by performing the abdominal hollowing throughout the day - before and during any activity that requires physical effort, for example when lifting or changing your baby.
- You may also feel these deep abdominal muscles working while performing your pelvic floor exercises.
Splitting of the Abdominals
During pregnancy as your baby grows in your tummy muscles naturally lengthen and stretch sideways. A gap forms between the two halves of your muscle which is termed the 'divarication of rectus adbominus'. This gap is usually about 5cm (3 fingers) wide and gradually closes up after your baby is born. It is important to take care not to let your tummy bulge or dome while doing any of the following 4 exercises. If it does, stop and return to performing the abdominal hollowing exercise.
Start all the following exercises by lying with your head on a pillow, knees bent with feet on the floor shoulder width apart and arms by your sides.
1. Pelvic Tilt
Hollow your abdomen as described above, tighten your pelvic muscles and flatten your lower back into the floor as your pelvis tilts. Breathe normally. Hold this position for 3 seconds and release gently. Repeat this up to ten times, 3 times per day. The pelvic tilt exercise can be particularly helpful for maintiaining abdominal muscle strength, correcting posture and easing lower back pain. Progress this by performing the exercise while sitting or standing.
2. Knee Bends
Hollow your abdomen, keep your back flat on the floor and bend one hip and knee up as far as is comfortable. Hold up to the count of 10 seconds and then bring the leg down so that the foot is on the floor. Repeat on the other side. Do this three times with each leg if you are able. Progress this by trying the same exercise but with both legs up. Repeat this three times daily.
3. Knee Rolling
Hollow your abdomen and gently lower both knees to the right as far as is comfortable. Bring them back to the middle and relax. Hollow your abdomen again and repeat to the left. Do this 3 times each side if possible.
4. Draw-in Crunch
Perform the pelvic tilt and then gently raise your head and shoulders off of the ground while maintaining your lower back presses into the floor. You should feel a contraction throughout the whole of the abdominal region. Hold the contraction for three seconds and then return to the lying position. Relax your pelvis, breathe normally, then repeat the pelvic tilt and the draw-in crunch. Try to perform the contraction 10 times up to three times a day. Make sure that you do not strain your neck muscles while doing this exercise by looking straight up at the ceiling at all times.
