Ab and core work while p.g. - blecch!

[Melanie H]

Okay I admit that ab work to me is like eating spinach - don't hate it but don't love it, and usually do it because I know it's good for me. So now that I am p.g. I have pretty much stopped doing traditional ab work because it doesn't seem comfortable (and because I am happy to have an excuse not to!). But the more I read the more I know that I will greatly benefit from strong abs/core during labor and post-baby, so I feel like I should be doing something. I do still lift weights and know I am getting some core strength that way, but not sure that is enough.

So someone please tell me how ab/core work benefited you during pregnancy/labor/post-baby to give me some inspiration. And what did you do? The only ab work I have ever actually enjoyed is in the Blast series on the stability ball. I love the core work in the Intensity series too, but not sure I could keep doing that for too long as I get bigger.

Anyone?? Thanks in advance for your help!

Melanie
EDD 1/22/05

 

[autumn]

Melanie,

I am sure you have read how strong abs/core prevent back pain and aid in labor and delivery. I can’t tell you my back hasn’t bothered me… pregnancy aggravates and old coccyx injury… but I don’t complain until usually late in the 3rd trimester. My tailbone pain is depends on how the baby is positioned. Both of my babies have preferred the transverse position until 35-36 weeks, which causes more discomfort. Once they move into the cephalic position, the pain becomes minimal. So, I am assuming a strong core has prevented me from having the backaches many pregnant women experience.

As for labor and delivery, well, it was easy with my first (we will see with this one). I do credit prenatal exercise with strength and awareness of my body and how to use the muscles during labor and delivery. When I first started pushing, I was very tense… legs locked together at the knees (maybe not at the knees but pretty tense), tight glutes, and contracting the abs but not using them to push. I realzied what I was doing and listened to my own advice... when I am doing a pap and pelvic, I usually have to tell my client to relax the thighs and glutes, which relaxes the pelvic floor making the exam easier for both of us. I realized what I was doing and let all my muscles relax while using the abs to push. The room erupted with excitement and encouragement and I was able to move the baby.

I had a pregnancy video with my first, but this time I have been using Cathe (with modifications, i.e., superman on all fours), a prenatal Pilates DVD, and a prenatal Yoga video.

Hope this helps! Take care and keep that core strong!

Autumn

Oh, and Kegels were helpful for the pushing/relaxing too.

 

[shellnc]

Well - I did ab work before pregnancy and during the majority of my pregnancy. I didn't have a visable six pack, but I was pretty strong. I think the ab work helped me tremendously during and after pregnancy. (I had a c-section because my son was breech - so I don't know how it would have benefited me during labor.)

My stomach never got extremely huge even though I gained 40 pounds (I'm 5'8" - I got up to 195 pounds - I wasn't supper skinny prior to pregnancy). My water broke a week before my scheduled c-section and so we rushed onto the hospital. All the nurses kept saying - wow you have a little belly - I didn't feel that little believe me!! I'll never forget, during my c-section the doctor had me cut open and told the other doctor that I had nice abdominal musles. Then the doctor leans over the curtain and asked me if I worked out. I didn't think that was cool at the time, but it made me really smile after I had time to think about it when all was over. The doctor was also shocked that my baby was 7lbs 3oz - they thought for sure he was a six pounder given the size of my stomach. They commented that my abs had hidden him nicely.

A few days later, my stomach looked OK - It was a good bit larger than normal, but had a nice curvy shape back to it. It still was a little squishy, but not gross at all.

From the start of pregnancy, I modified to only doing crunches and pelvic tilts - no leg lifts. Then I went to crunches on a slant board to stomach squeezes/pelvic tucks on all fours. I worked out 3-5 times a week doing 30 minutes of easy step work (some Firm workouts) and then lighter weights (5-8 pounds). I wasn't a hard core fitness person, but it definitely helped me!

shellnc