So this area of fitness has always been shrouded in uncertainty. Some people have been told “not to do ANY abs” and some people do abs regardless and keep their workouts very similar to before they were pregnant.
So what is the answer?
Lets talk about what is NOT the answer first. DO. NOT. DO. CRUNCHES. OR. SIT. UPS!!
As the uterus protrudes, it creates a forward forceful pressure that splits the recti in UP TO 98% of women creating a diastasis recti. If there are any movements which THEN create a forward forceful motion – like crunches, it is TOO MUCH for the muscles and they most likely will split.
So what else not to do while pregnant? Pilates 100, Teaser, V sit, Rolling like a ball, Jacknifing up or down, side to side obliques, twisting motions (they SHEAR the diastasis).
AND I think its VERY helpful to get Maternal Fitness: Preparing for a Healthy Pregnancy, an Easier Labor, and a Quick Recovery
because it will go over ALL the exercises you SHOULD do. Among them
SEATED TUPLERS and HEADIFTS.
in terms of abdominals.
These help immensely with BACK PAIN during pregnancy. Because the RECTI’S (outermost abdominal muscles) function is back support, when they are split, the back support is compromised. When I am pregnant – I always have to do a set before bed so I can sleep without back pain. There are also other abdominals – CORRECT OBLIQUES and ELEVATORS that the book talks about that are fantastic.
There are also scores of other exercises there that are fantastic.
Also a newer video which is great is Maternal Fitness Prenatal Pilates
This one actually tells you the safe pilates to do while pregnant, but especially to keep those recti together. There are so many pitfalls with pilates for pregnant women because quite a few of the exercises have forceful forward movement of the abdominals – so BE CAREFUL!!
On a personal note, when I am teaching classes and training women, they get ANGRY that no one told them what to do and what NOT to do while pregnant. They are mad that they had to needlessly deal with a diastasis, that can be closed even in the NINTH month of pregnancy. OH YES!!!! One of my clients was a three fingerwidth diastasis at 7 1/2 months pregnant – took my class, and totally closed it by her 9th Month.
SO WHAT GOOD DOES THAT DO? Well, perfect recti for PUSHING! Closed Recti are very importnant for effective pushing , as well as a strong transverse.
NO HERNIA!!! The connectie tissue between the recti won’t get a hole or tear with closed recti, which is a hernia (the organs pushing through the connective tissue).
PREPREGNANCY MIDSECTION BACK QUICKER! Those women with a diastasis usually feel like they look 3 to 5 months pregnant, EVEN IF they are very in shape, and skinny. It is literally the LAST PUZZLE PIECE for a restored pre pregnancy midsection.
PLUS NO BACK PAIN, as mentioned.
So, I realize I have left pregnant women out of the equation of this blog – and so I wanted to address that. You have SO MUCH MORE advantage in doing the TUPLER TECHNIQUE while pregnant !!!!
Thank you! A couple of weeks ago I found out I had a diastasis, and a few days later I found out I was pregnant again! I’ve been doing the Tupler technique exercises, and have seen some improvement, but i wasn’t sure whether it was possible to close the diastatis at all, or just prevent it from getting too much worse throughout this pregnancy. I’ll keep going!!!
Great post and I love your blog! Just started one of my own along similar lines and happened upon yours a few days ago.
I will definitely be doing these exercises during my pregnancy this round. I had the maternal fitness book during my first pregnancy and am learning more and more about the Tupler technique.
Can’t wait to read more from you!