Abdominal muscles

[aubrees_mommie]

Before beginning the pelvic tilt and sit-ups exercises, review the following information on separation of the abdominal muscles.

During pregnancy, it is important to check for advanced separation of the abdominal muscles in order to avoid any further separation.

• The abdominal muscle (from the navel to the top of the pubic bone), is divided by a seam running up and down, so the muscle is really two halves.
• The hormones present during pregnancy cause this seam to soften and stretch as the abdominal muscles accommodate the growing baby. If the seam stretches enough, a separation of the abdominal muscle may occur.

A separation can happen gradually or as a result of sudden exertion if the abdominal area is weak. You may be unaware of the separation as it causes no direct pain. However, you might have increased backache, as the abdominal muscles are needed to control a pelvic tilt and maintain proper posture.

Pelvic tilt
This exercise is very important because it is the building block of good posture. It also strengthens your abdominal and back muscles, decreasing back strain and fatigue. Practice it often.

• Lie on your back with your knees bent.
• Inhale through your nose and tighten your stomach and buttock muscles.
• Flatten the small of your back against the floor and allow your pelvis to tilt upward.
• Hold for a count of five as you exhale slowly.
• Relax, repeat.

You can also perform the pelvic tilt on your hands and knees or standing up.

CAUTION: DO NOT arch your back, bulge your abdomen or push with your feet to obtain this motion!

Sit-ups
There are two variations of sit-ups:

Forward Sit-up

• Lie on your back with your knees bent. Slowly breathe in through your nose.
• Breathe out through partially pursed lips as you raise your head, hands pointing to your knees or placed behind your head.
• Tuck your chin toward your chest and lift your shoulders off the floor (not more than 45 degrees).

Diagonal Sit-up

• Lie on your back with your knees bent. Slowly breathe in through your nose.
• Point your right hand toward your left knee while raising your head and right shoulder. Breathe out slowly through your mouth. Keep your left knee bent slightly and your heel on the floor.