Answers (9)
1
Yes, standing crunches w/lower back against the wall were devised specifically for pregnant women but work so well that I use them for almost anyone. You may have them hold a hand wt. at their upper chest if they are in good shape.
1
Also, Ashley I should have mentioned that the pregnant exerciser can avoid hernias in the abdominal wall by simply pushing the fingertips gently on the ABs toward the midline of the body while doing crunches while standing at the wall(obviously no weights should be used, especially in the 2nd or 3rd trimester).
Another exercise would be pulling the ABs in & realeasing them with the breath. This is also called Panting Breath or Breath of Fire in Yoga. These can be done seated, standing or on all fours. For varity, while in the all fours position, one can extend the right arm out overhead while extending the left leg back (and visa versa), parallel to the ground to add level of difficulty using the balance factor. Care should be taken to not do them too quickly or for more than 30 counts which could cause hyperventilation.
I hope this info is useful to you!
Another exercise would be pulling the ABs in & realeasing them with the breath. This is also called Panting Breath or Breath of Fire in Yoga. These can be done seated, standing or on all fours. For varity, while in the all fours position, one can extend the right arm out overhead while extending the left leg back (and visa versa), parallel to the ground to add level of difficulty using the balance factor. Care should be taken to not do them too quickly or for more than 30 counts which could cause hyperventilation.
I hope this info is useful to you!
1
Abdominal exercises are only contraindicated if the pregnant client has diastasis recti, or if her doctor believes she is at risk of hernia. However, stabilization exercises are considered okay, so long as the client is not 'bearing down' (Vasalva maneuver).
For my pregnant clients, I like to teach pelvic tilt/pelvic tuck (standing, prone, or elevated supine); elevated plank position; bird dog movement (also called quadripeds), and 'don't move me' style exercises, where your client holds a towel or resistance band, and you firmly try to move it out of their grasp, with their intention to resist the movement.
However, if your client's doctor has contraindicated any kind of abdominal work, then you have to abide by it.
For my pregnant clients, I like to teach pelvic tilt/pelvic tuck (standing, prone, or elevated supine); elevated plank position; bird dog movement (also called quadripeds), and 'don't move me' style exercises, where your client holds a towel or resistance band, and you firmly try to move it out of their grasp, with their intention to resist the movement.
However, if your client's doctor has contraindicated any kind of abdominal work, then you have to abide by it.
0
Yes many doctors tell their patients to stop core work, I only agree to a point.
1st tri- can continue doing normal core/ab work as long as it's a healthy pregnancy
2nd & 3rd tri- no more flexion, I work rotation to activate deep core (transverse & pelvic floor)
Think standing rotations with cable crossover (light weight, or on the reformer) be sure to rotate hips with torso.
Cat cow
Cat cow/alternating arms & legs
Modified side plank
Those are a couple standard I teach with my prenatal gals
Think always actively engaging deep core without doing specific ab work :-)
Www.Knocked-UpFitness.com
1st tri- can continue doing normal core/ab work as long as it's a healthy pregnancy
2nd & 3rd tri- no more flexion, I work rotation to activate deep core (transverse & pelvic floor)
Think standing rotations with cable crossover (light weight, or on the reformer) be sure to rotate hips with torso.
Cat cow
Cat cow/alternating arms & legs
Modified side plank
Those are a couple standard I teach with my prenatal gals
Think always actively engaging deep core without doing specific ab work :-)
Www.Knocked-UpFitness.com
0
I've trained many Pre-natal, post-partum women and each pregnancy is different. It's important to listen carefully to the doctor's recommendations especially as more older women are getting pregnant and having higher risk pregnancies. If a client told me that her Dr. said that, I would recommend that she ask WHY and ask if it's okay to do specific ab/core exercises which I could explain/demo to her. I even have a handout for these students. The stability ball is a fantastic tool for doing seated exercises, pelvic tilts, etc. and balance work lifting one leg, etc as long as the student is advanced enough to handle it. You don't want a person who is NOT experienced risking a chance of falling off the ball. Using the ball against the wall is also excellent for squats and for a seated hold. Exercises on all fours are excellent--cat/cow, etc. It's important to individualize the program and remind Moms-to-be that this is a time for moderation. Plenty of time after the baby to get your pre-baby body back.
http://www.shirleyarcher.com
http://www.shirleyarcher.com
0
..For me pregnancy is the best time of a woman's life. Its not the best time though to concentrate on Abdominals strengthening exercises because the fetus needs space in her mother belly and if you strengthen the most superficial abdominal muscle the rectus abdominis will make the space very very small for the growth...
So as a personal trainer I only suggest and give exercises to strengthen the pelvic floor muscles like Keggels and elevators to help with the delivery as well and more breathing exercises that helps to keep the energy going with the whole abdominal region. Strengthening the adductors that help to keep the lumbopelvic area stable! Fit Balls and some pilates exercises specially made for the pre-natal and during pregnancy are the best!
So as a personal trainer I only suggest and give exercises to strengthen the pelvic floor muscles like Keggels and elevators to help with the delivery as well and more breathing exercises that helps to keep the energy going with the whole abdominal region. Strengthening the adductors that help to keep the lumbopelvic area stable! Fit Balls and some pilates exercises specially made for the pre-natal and during pregnancy are the best!
0
Yoga while you are pregnant is great, in yoga after 1st trimester esp. it is more about relaxing the core and preparing for child birth (relaxing/letting go, as far as hip openers, breathing exercises to relax body and mind) etc.
Gurmuk's "Prenatal Yoga" Dvd is excellent, I linked it here where you can get it and others too:
http://www.sunlightyoga.com/prenatal-yoga.html
Gurmuk's "Prenatal Yoga" Dvd is excellent, I linked it here where you can get it and others too:
http://www.sunlightyoga.com/prenatal-yoga.html
0
I agree with the above. General cat/cow, standing abs, etc. should be ok; however, the doctors orders are above all else.
However, stretching during this time is a wonderful thing and I would not consider that an ab workout, but so beneficial to the whole body.
However, stretching during this time is a wonderful thing and I would not consider that an ab workout, but so beneficial to the whole body.
0
I have never heard. However, if her OB/GYN says no core or ab work then I would listen to the doctors orders.
I wonder whether the doctor knows that "the core" is.
It is possible to perform movements like the bird dog standing. This will help strengthen the posterior musclature. She can always perform lateral tube walking. Rotation of her vertebral column might be an idea as well as, rows and chest presses done standing.
The above exercises involve muscles of the core.
Of course it's important to speak with her OB/GYN first.
I wonder whether the doctor knows that "the core" is.
It is possible to perform movements like the bird dog standing. This will help strengthen the posterior musclature. She can always perform lateral tube walking. Rotation of her vertebral column might be an idea as well as, rows and chest presses done standing.
The above exercises involve muscles of the core.
Of course it's important to speak with her OB/GYN first.
