Abdominal muscle training during pregnancy | Training of the abdominal musculature

Abdominal muscle training during pregnancy

During pregnancy, the training of the abdominal muscles can generally be continued. However, some aspects should be taken into account so that injuries do not occur. The straight abdominal muscles should be excluded from training after a certain phase of pregnancy, after consultation with the doctor, so that no rectus diasthase develops (in this case the straight abdominal muscles slip apart).

In addition, tensing the straight abdominal muscles could put additional pressure on the unborn child.Therefore, during pregnancy, women should concentrate on exercises for the lateral and oblique abdominal muscles. The side Plank is a good exercise that strengthens the trunk holistically and focuses more on the lateral abdominal muscles. Depending on your ability, you can choose to use your feet or knees as a contact point on the floor.

The version with the knees is recommended for beginners. The classic planking pose can also be used for training. Here you go into the lying or forearm support and try to hold the position as long as possible. Additionally you can try to pull the abdomen towards the spine.

Abdominal muscle training after birth

After the birth, after consultation with the doctor and midwife, postnatal exercise should be performed first. Afterwards a gentle abdominal muscle training can be started. When the doctor and midwife give the green light, light abdominal strengthening exercises can be started.

Slight leg lifting with bent legs is gentle and still strengthens the abdominal muscles. The beetle is also suitable for the beginning. In diagonal alternation elbows and knees of the opposite limbs are brought together.

Cycling is also a good strengthening and mobility exercise for women after giving birth. By pulling the legs together, the abdominal muscles are activated and always remain involved in the movement while cycling. The forearm support or push-up position is also effective in strengthening the abdominal muscles after giving birth.

The following recommendation applies to all exercises: If you feel pain, you should always stop training. It should be started with gentle exercises and a low load level. If you are unsure, you should always ask your doctor and/or midwife for advice. In addition, recovery gymnastics should be performed in advance. At the earliest three months after delivery, a strengthening program for the abdomen/trunk should be started.