why and how to do it?

why and how to do it?

To facilitate childbirth on D-Day, several recommendations are made to women during pregnancy. Among these, it is advisable to make abs to avoid the back pain, while maintaining good posture. It would also facilitate the expulsion of baby during childbirth. So what are the benefits of abdominal exercises during pregnancy?

Why do abs during pregnancy?

Long before, note that it is possible to make abs (abs) at any time during pregnancy, but not just anyhow. During this exercise, it is important to solicit all the muscles most deep back. Indeed, the abs during pregnancy must be firm, to maintain a good posture and avoid the risk of back pain. They must also be flexible, to allow thebelly stretch throughout the development of baby.

Understand that the abs have the ability to work on their own. When you have good posture, a normal breathingand one intestinal transit correct, it is no longer necessary to carry out certain specific exercises to request them. In this context, the abdominals are called upon from time to time. These group together great rights obliquesand two layers (a superficial layer and a deep layer). The deep layer is a transverse muscle forming a large belt).

The deep muscle in question is solicited during the breathing, at theexpiration and at the time of deportationchildbirth : that is why it is so important. In addition, this muscle supports the viscera and theuterus at the more fibrous lower part.

In addition, improper use of the abdominals can be the cause of contractions and some baby squeeze, as if you were lying down during a medical examination. However, the contraction of the transverse during respiration is not responsible for compression of the fetus. In case of no-uterine contractionthe fetus isolated in its water environment has room.

Sit-ups should be done with the breath, while stretching the rectus abdominis under the sternum and the ribs. When you move your chest away from pubisthe abdominals appear more pleasant and natural, not only for the pregnant womanbut also for the baby.

Abdominals help prevent diastasis

To avoid the risk of developing diastasis (separation of the rectus on the white line), it is important that the abdominals are firm and that you are able to do stretching.

However, it is not recommended to shorten the rectus abdominis and/or try to stretch the chocolate bar throughout pregnancy.

Some abdominal exercises during pregnancy

Pregnant abs exercise

For this exercise, you will need:

  • Lie on your back near the wall;
  • Put your feet on the wall, approaching the thighs belly ;
  • Place your hands on your knees, keeping your bent elbows pointed upwards and the fingers pointing towards the belly;
  • Support yourself on your knees and blow (exhale) completely;
  • Correctly reassemble the elbows like wings;
  • Try to push the ground with the whole back up to the level of the neckand keep your chin tucked in, avoiding lifting your head.

When the head is properly placed, a hollow will appear below your chestclose to the stomach. You’ll feel like you’ve hunched over on all fours, but you’re still on your back.

Do this exercise as many times as possible, it will help you greatly during childbirth. You can make the transverse thus daily, without presenting the risk of diastasis. In addition, this exercise will be of great help to you in everyday gestures such as: getting up, getting back on the ground or in bed to sit down, picking up objects from a height, etc.

sheathing

the sheathing or the plank in yoga helps strengthen the back muscles and the abs during pregnancy. Its action is to stimulate the immune defense and tone the body. You can practice the pregnant cladding on the hands of more athletic women, shoulders on the wrists, or on the forearms, shoulders on the elbows.

To be successful in cladding, you must:

  • Get on all fours on your hands or forearms;
  • Lean on the toes, and lift the knees off the ground, for more athletic pregnant women;
  • Get on your knees when it’s your first time;
  • Contract the buttocks so that the pubis is oriented towards the ground and ensure the protection of the lower back;
  • Maintain the navel returned from an exhalation;
  • Make a plank with the body, keep the posture without forcing. Move the chest away from the navel when lengthening the body;
  • Direct the shoulder blades towards the middle of the back;
  • Maintain three to ten breath cycles (inhalation plus exhalation gives one cycle) according to your abilities;
  • Do the breathing under the ribs, as if you wanted to spread them on the inspiration.

Note that the more week of amenorrhea advance, the more difficult it will be to maintain the posture. For this purpose, you can practice the plank in yoga on all fours on the forearms, supporting yourself on the knees. You have to be present in the posture, especially in the third trimester, in order to listen to your sensations. Also, it is necessary to keep the tilt of the pelvis with the pubis towards the ground, in order to avoid the curvature in an excessive arc of the back.

Breathing

Whether in animals or in humans, the belly swells during inspiration and it returns naturally during expiration. This mechanism allows the maintenance of abtonic dominants, since it makes them work during breathing. Note that breathing is a function of posture, so you should first correct your posture.

The exercise to strengthen the abdominals from breathing consists of:

  • Get on all fours, and keep the weight of the body a little behind;
  • Relax the back, imagine the column like a wire existing between two stakes. Do not round the back and relax the pelvis;
  • Breathe normally without forcing and simply let the air out of your mouth;
  • Continue exhaling without rounding your back;
  • Then open your mouth and let the air in to resume the breath.

Breathing is an effective exercise for strengthening the abdominals during pregnancy. It is a better way to practice sports in a gentle way, while relaxing. Better, the risk of diastasis does not exist and this exercise will facilitate a soft childbirth.

Exercise to strengthen pregnant abs in a seated position

The exercise consists of:

  • Sit on a chair or on a large ball (swiss ball);
  • Place yourself on the two bones of the buttocks;
  • Keep the goods flat on the ground apart according to the width of your hips;
  • Keep the spine stretched and the back straight, without any rigidity;
  • Spread the chest from navel ;
  • Inhale and bow to the right side, keeping the right armpit close to the right hip;
  • Blow out and return to the starting position;
  • Repeat on the left side.

Repeat the exercise five to ten times on each side, depending on how you feel. This strength-building exercise abs makes it possible to work mainly the obliques, as well as the transverses, using the breathing.

Finally, the main exercise to strengthen the pregnant abdominals on a daily basis remains natural breathing in a correct posture. It avoids the risk of development of back pain during pregnancy.


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