Written by Ambili Kartha
Each pregnancy is unique and the way each woman embraces her pregnancy is different. Exercising during pregnancy has benefits that are manifold. Adopting the guidelines of abdominal exercises for safe pregnancy and child birthing is essential. There is a variation and ability for each woman who has conceived. Women are given the green signal to do workouts or abdominal exercises during their pregnancy.
Abdominal exercises are recommended during pregnancy for overall health and as an aid for a healthier delivery and recuperation after that. One key point is approval from your doctor to go ahead with abdominal exercises. Abdominal workouts are initiated in the first twelve weeks of your conception. Safety is a top priority when it comes to abdominal exercises during your pregnancy. If you attend exercise classes, ensure that your teacher has the necessary qualifications and is aware of your history of pregnancy.
In This Article
Abdominal exercises strengthen your pelvic organs during the course of pregnancy. Having strong abs helps maintain a proper posture and reduces back pain. Apart from relieving lower back pressure and pain, it effectively keeps your muscles and body in shape.
Core strengthening exercises can be safely performed to keep up with the demands of pregnancy. Your spine and pelvic region are stabilized to maintain balance. The core comprises of back, abdomen, and trunk. Abdominal exercises support and help with the proper functioning of the core.
The basis for a good pregnancy is having a solid core. Considerably, it withstands lower back arching and the subsequent pain in the course of labor.
Planks strengthen your back and Abs and are viable to lessen spine pressure.
It is safe to do crunches during your first trimester. After the trimester, avoid crunches as they apply pressure on the veins carrying blood to your heart.
Standing toe touches enhance the flexibility of your hips and spine. During pregnancy, you tend to spend a long time sitting and standing where your muscles become tight and you find it tough to reach for your toes.
Kegel exercises assist you with labor because they strengthen pelvic muscles.
At any point time during the standing toe touches, if you feel even the mildest discomfort, ease off, and stop the exercise.
Your hip mobility will increase thanks to this workout, making it easier for you to elevate your leg when standing.
Build an exercise routine and adopt the tips for a healthy and safe pregnancy
Make sure you are comfortable while exercising. Even mild exercises support a good pregnancy too. If you have a companion to walk you through your abdominal exercises, that is a safe way to work out.
To accommodate your body during your pregnancy, the abdominal muscles separate to an extent. This causes the fibrous tissue that holds the abdomen together, to separate leading to abdominal separation or Diastasis Recti. The separation causes a stretch in the abdominal muscle. As a result, there is a weakness in the middle section, and creates a visible gap in the muscles of the abdomen.
A bulge is created and stays so even after childbirth. Abdominal separation is common and more predominant during the first few weeks after delivery. Strong abs will sometimes resist abdominal separation and the gap will close on its own accord. Before it heals you should not start exercises like crunches or sit-ups.
Before initiating your abdominal exercises, please check with your physician regarding your abdominal separation or Diastasis Recti.
The above steps are to be repeated two inches above and below your belly button.
You will notice a gap and the width will be approximately two fingers width or more which denotes an abdominal separation.
On a note, learning about your body and the limitations of workouts like not going totally overboard is important. A healthy mass index is your goal for those keen on abdominal exercises, for they contribute towards hormonal regulation and a relaxed mind that embraces good sleep patterns.
Pain in the chest or shortness of breath, nausea, and dizziness are the red signals to stop your abdominal exercises. Sometimes there is sudden swelling in the calves, ankles, and face. You may notice some vaginal bleeding and a reduction in the movement of the baby. Look out for these crucial signs and seek medical attention for safety measures.
Carbohydrates During Pregnancy – Importance and Sources
Top Nutrients That are More Important During Pregnancy
Can High Stress Cause a Miscarriage?
Arbi in Pregnancy – Can We Eat, Nutritional Benefits and Side Effects
HIIT Exercises During Pregnancy – Are They Safe?
When Will I Know That I Am Carrying Twins?