Posts Tagged ‘Abdominal’

Since you are With Child, or planning on getting pregnant you have probably already decided the inevitable waistline growth. While an fitness workout over the next nine or ten months is not going to be aimed at attaining a 6-pack, those main also abdominal muscles will still need some focus. We usually think of our core muscles as the ones we use while doing abdominal exercises during pregnancy but the truth is, there are many more muscles than this in your mid-section, and crunching is probably the least important exercise in the bunch.

You see, growing these main muscles will not only show you how to back to that pre-pregnant shape (or better) faster, but since these are the muscles you “push” with, growing them will help make labor and delivery much easier. The novice, and most important abdominal exercises during pregnancy is the kegel. A lot of you already have heard of this before, It is strengthening the muscles of your pelvic bottom. Kegels utilize the exact same muscles used in stopping the flow of urine when you go to the bathroom.

Procedures:

- lie on your back with your knees bent and your feet flat on the floor.
- Contract these muscles and hold them tight for 5-10 seconds.
- Repeat this 5-10 times.

When you become more Familiar performing this little movement, you can try it while you are sitting or standing. These positions are good because its beneficial to perform kegels several times during the day.

Once you master this, you’ll be ready for more abdominal exercises that can be done during pregnancy. In The Fit and Healthy Pregnancy Guide main workouts specific to each term can be found. You’ll find easy to follow fitness routines that you can do in the comfort of your own home with little equipment.

Ready to Read more about various Post Pregnancy Workout? Check out the Fit And Healthy Pregnancy Guide for some of the best Pregnancy Exercises available: http://post-pregnancyworkout.com/postpregnancyworkout/Recommendations/AbdominalExercisesDuringPregnancy.php

Most of the abdominal exercises are very fine when you are pregnant and in the initial months. This however, needs to be reduced as you feel the baby strikes becoming obvious. During this time you can avoid crunches, sit-ups, leg-lifts and other exercises. This is because and you lay back, the weight of the baby would block the vena cava, i.e., the blood vessel providing oxygen and blood to the uterus. As you find the oxygen and blood being restricted, you would find it very uncomfortable to carry on with the abdominal exercises when you are pregnant. During pregnancy there would be uneasiness when you scrunch up the abdomen.

During delivery or even pregnancy, abdominal muscle could occasionally separate. Postpartum mothers need to check the abdominal muscles before they begin with any abdominal exercises while they are carrying or even after their delivery. This is because, if there is separation of abdominal muscle, the damage could worsen. You could test as you press your fingers between the muscles with an abdominal crunch attempt. If more than two fingers get places between the muscles then it would hint separation. This would require you to change your crunches. You could place your feet in a similar manner by crossing your arms across your abdomen and then squeezing muscles together while you exhale contracting the abdominal muscles and lifting only the head and no shoulders. A length of cloth such as a old sheeting could be wrapped around the tummy and pulled tightly across to give a similar effect.

Strong abdominal muscles would support the baby very well and prove to be quite beneficial. They assist in labor and delivery during the baby’s birth and also ease if there is any strain on muscles behind. getting used to abdominal exercises when you are pregnant would give fewer chances of abdominal muscle separation.

Conventionally, a midwife would suggest learning belly dancing during pregnancy as means towards abdominal exercise. The muscles around the abdominal area would remain in shape when belly dancing is implemented. It would also keep the muscles in tact even after the baby is delivered.

Few examples of safe abdominal crunches while you are pregnant is as follows:

Get on your knees and forearms and exhale while you tighten your abdominal muscles, pulling in the belly button, towards the backbone and subsequently inhaling as it is released. You could work on oblique abdominal muscles when you are side-lying and in a position where the knees are bent. As you are lifting the rib cage to the hipbone, you need to exhale by squeezing the waist line in and inhaling as the rib cage is lowered down. This needs to be implemented at 45 degree angle. You could combine these exercises with Kegel exercises or pelvic foot muscle exercises so that maximum benefit is gained from the same.