ABDOMINAL EXERCISES IN

PREPARATION
FOR PREGNANCY AND POSTPARTUM
BY
MADUBUIKE 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

Dont 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
dont 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.

Thats one set; repeat nine

more times. (its 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 hipwidth 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 electromyograp
hy (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 youre 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 abdominu

SINGLE-LEG STRETCH WTH TOWEL

Add this move at 12 to 14 weeks

postpartum, doing moves 15 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-

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/womenshealt
h

REFERENCES

www.knocked-upfitness.com

https://thediamethod.com

www.thehealthyhomeeconomist.com

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

WELCOME HOME