WHAT HAPPENS TO THE ABDOMINALS DURING PREGNANCY?
With all the pressure outward and downward as the size of belly grows, you may be wondering…”What happens to the abdominals during pregnancy?” This quick read provides insight into all that is happening as your body adapts to pregnancy.
The six-pack muscle (Rectus Abdominis) runs from your breast bone to your pubic bone and is joined together with a strong fibrous sheath called the Linea Alba. In some pregnancies, the Linea Alba becomes a little darker in color and is visible on your stomach. This is called Linea Nigra which is Latin for “black line.”
The Rectus Abdominis stretches vertically (up and down your stomach) to accommodate baby bump at your front, and when it can’t stretch any further up and down, it then starts to separate horizontally (from left to right). I guess it’s a little bit like the Linea Alba is heavy duty cling film stretching apart; this separation can take place above the belly button, below the belly button, or both.
You may have heard people talk about your abdominal muscles “splitting.” This, however, is not an accurate description of what happens. A split muscle is like a torn muscle, so if you’ve ever torn your hamstring, for example, you’ll know what this pain is like! The muscles don’t “split” because they’re already in a separated state (being held together by the Linea Alba as discussed previously).
The separation of the abdominal muscles during pregnancy is likely painless and you may not even be aware of it. Nonetheless, it’s important to avoid those things that can cause the separation and if it’s already occurred, do your best to refrain from activities that make it worse!
Here are a few guidelines to reduce the pressure:
- Practice log-rolling out of bed instead of sitting straight up
- Always breath naturally through effortful work, instead of holding your breath
- Use proper lifting mechanics
- Avoid heavy lifting in general
- Utilize correcting sitting and standing posture
- Use proper core activation (from pelvic floor to diaphragm)
We address all of these important fundamentals in Bodies for Birth training sessions! Doing pregnancy-safe core exercise and lots of pelvic floor work while pregnant and immediately after birth is the best thing you can do to help your muscles re-align.
Why not do a few “draw up and hold” abdominal/pelvic floor exercises now? Breathe in, filling your belly with air to prepare. Draw your tummy muscles in and draw your pelvic floor up slowly and keep holding on (like you’re stopping yourself from urinating). Stay there and breathe in to hold. Then breathe out and slowly relax the pelvic floor/ab muscles. Repeat this again twice, throughout the day.
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Work with me one-on-one for an individualized program to reach your health and fitness goals! Check out the Bodies for Birth page on Facebook for daily posts this week regarding prenatal fitness! Join our private Facebook group for ongoing access to me, to connect with other moms, for answers to your questions, for support and resources!
You can work with me one-one-one via Skype or in-person. Visit www.bodiesforbirth.com to learn more!
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Written in collaboration with Claire Mockridge, www.clairemockridge.com
Claire Mockridge is a qualified and experienced Personal Trainer, Fitness Instructor and Pilates Teacher with a passion for fitness and wellbeing. Teaching general exercise and Pilates classes in West Bridgford, Nottingham, Claire has a specialism in pregnant and postnatal fitness.
See more at: http:www.clairemockridge.com