Maintaining tummy muscles in Pregnancy

[Dozeyland]

I'm 22yrs old, 22weeks pregnant with DC2, DD is 15months and I just wondered how is the best way to "maintain" tummy muscles when pregnant:

For example, when I'm sitting up, or tensing my tummy it goes up in a point, I know they separate when pregnant, especially in subsequent pregnancies, but i just wondered how to keep them supple/strong during pregnancy.

And also how is the best way to get their strength back post-pregnancy?

I don't no if it ok about tummy excises while pregnant, I didn't bother when I was but once ds was 6 weeks ok I started doing stomach crunches. A few at first then built up till I could do several hundred. Ds is 1 now and my stomach pretty flat.

Just wondering how to keep them "healthy"? in pregnancy, like when sitting up shall i tense them in. Im just concerned about the pointed shape when i'm using my muscles for sitting up, or turning in bed etc

Try some yoga exercises. You can get books on yoga in pregnancy and the exercise is gentle.

I didn't do nothing at all just got fat I put on 4 stone in total but lost it all in 4months so I wouldn't worry at all during pregnancy.

The manager at my gym told me that if you are used to doing crunches, planks etc then it's fine to carry on but best not to start if not used to it.

Antenatal pilates. It is great and a good way to maintain core strength. Helps SPD a lot.

Post pregnancy doing crunches are the worst thing you can do. Crunches only work one plane of movement so don't really bring them back together anyway. You need exercises that target the deeper core muscles. Pilates or a core stability class would be perfect

Another vote for pilates. A class for pregnant women is best, but failing that there are some good antenatal pilates DVDs out there.
I did (suitable) pilates before, during and after both my pregnancies and my stomach muscles stayed pretty strong.

Do you already exercise? If so you can carry on doing whatever you did before, within reason of course. If not then I'd go for something aimed at pregnant women like antenatal yoga or pilates. Swimming too. Generally staying fit and healthy and listening to your body is best.

Afterwards you do what you want, what you can fit in, what makes you happy etc. Depends on the baby too. DD was unputdownable for a long time so walking with her was best. DS is 19 weeks old and a much more content baby so I've been running/working out since 6 weeks (had an emergency cs so was just walking/swimming before the 6 week mark) and I'm the same weight as pre-pregnancy. Except I have the beginnings of a 6 pack... Combination of Davina and the Shred caused that I suspect.

Don't do crunches and sit up, they are bad for you even if you are use to do it!

You have to stop using your abdominal muscles so they won't separate further.

When sitting up or down, use your arms to push/pull yourself and use your tight muscles.
For going out of bed you should roll on your side and swing the legs.
No heavy lifting or anything which will push your guts out.

I do agree yoga with a teacher who knows about pregnancy will help.
No to pilates.

DD2 is almost 2 and I still have a split abdominal muscle, that are my MW recommendations, and she said it should be advised to every pregnant women before the damages are done, IYSWIM.

I'd recommend antenatal yoga. My yoga teacher advised to get an exercise ball and to sit on it regularly as trying to keep yourself upright on it helps to strengthen your core muscles, so putting less strain on other muscles. We do a number of exercises in the yoga class to help strengthen core muscles and help stop seperation or further seperation of stomach muscles.

I didn't think you were meant to do stomach exercises when pregnant. At least that is what I was told by my midwife and personal trainer. I was very fit before DD (marathon runner) so basically carried on with gym 3 x a week but doing reduced weights and was recommended to keep my cardio up as would need the stamina for childbirth!

My pilates teacher is my physiotherapist for SPD so she really knows what exercises are safe in pg. I think you need an ante/ postnatal class rather than a general one so you don't do yourself an injury.

showofhands , that's it really just

Dozeyland I think I managed to maintain my tummy muscles until about week 17, then they escaped somewhere and I'm still searching for them!

I am desperately trying to find antenatal pilates or yoga classes in my area (Oxford) but no luck so far. I am looking for classes in the day time...

What DVD's are highly recommended?

I am also looking into Aquanatal and also aqua babies with DD..

I am having back ache (lower) and definitely need to do less lifting (of DD/pushchair out of boot/shopping etc.) very hard as i am on my own at the moment though :(

LeMousquetaireAnonyme - thank you , you just reminded me that i O need to sart rolling and also using my hands to help etc. just need to stop & think sometimes.

Thank you everyone, great help :)

I'm using Tara Lee's "Pregnancy Health Yoga" and alternating it with Erin O'Brien's "Prenatal Fitness Fix". I'm 32 weeks and stomach muscles are still doing fine. Although I agree with LeMousquetaire about using your arms to pull you up from sitting, etc./

dozeyland there are pregnancy yoga classes at 'the space' in Thame...Wednesdays at 7.30pm I think.
HTH

Second vote for NOT sitting up straight from lying down. This causes your stomach muscles to move further apart, therefore increasing any likelihood of more permanent muscle separation. The best to way to maintain a strong core is to do various yoga poses that work on stability - think on all fours, left arm and right leg off the ground, using your pelvic girdle to hold in position. This way you are not straining your muscles at one point. So yeah, make sure you roll onto your side and sit up that way.

I had stomach muscles after my first pregnancy, but they were covered in this strangely flobby like layer...can't think what that was about