Super fit Mum and personal trainer Michelle Bridges, came under fire after this picture was snapped of her performing an abdominal crunch. The strain on her abdominal muscles is visible as they “dome” above her belly button.
Pregnant women who are beyond the first trimester, and following birth should avoid crunching or twisting abdominal exercises. Instead focus should be on core exercises that involve “drawing in” the lower abdominals, while also activating the pelvic floor.
For example; a bridge. The correct technique encourages lower abdominal activation, a flattening of the lumbar spine and then movement. The challenge of this exercise comes in maintaining core contraction while breathing and moving and eventually weight shifting.
While these exercises can be tedious and monotonous, they really do work. And remember, altering your activity for such a short time can prevent you from having to abstain in the long run.
Working with a women’s health trained physio can help you learn how to properly activate these muscles. At the very least before you return to unrestricted abdominal exercise post-partum, best to get checked for any abdominal separation or difficulty with activation of your pelvic floor.
Finally, there are products to assist during this transitional time post-partum (especially). Recovery shorts or post-pregnancy corsets are a thing! These technically designed garments act to mimic your “core” and provide extra support while you get moving again. They might not be pretty but the do the job.
If you have any concerns or questions, get in touch with one of our women’s health physiotherapists today.
#physiocronulla #pregnancy #postpartumexercise #loveyourlife