Being active after pregnancy provides many benefits for new mothers. One important consideration for women who have recently given birth is taking proper care of the core. As the baby grows during pregnancy, abdominal muscles stretch, the tissue connecting the muscles on either side of the abdomen thins and stretches, and the back muscles become shorter. After giving birth, these changes do not immediately return to their pre-pregnancy state so caring for the core muscles is important in avoiding injury.
Note: Some post-partum women may experience separation of the abdominal muscles, called diastasis recti. This condition should be diagnosed by a medical professional. Women with diastasis recti should consult with their doctor or physical therapist about the best movement program for them. All women should check with their doctor before beginning an exercise or movement plan.
A common tendency of women seeking to strengthen and condition their muscles after pregnancy is to do crunches or sit-ups. Crunches and sit-ups primarily work one type of abdominal muscle near the surface of the torso and may even create too much pressure in the abdomen. A better strategy is to begin with smaller movements that strengthen all abdominal muscles as well as the pelvic floor.
Certified fitness instructor and personal trainer Nicole Nichols shares a series of progressive exercises in a blog for the National Academy of Sports Medicine. The series allows time for the body to strengthen before moving to the next exercise.
However, caring for the core after pregnancy goes beyond exercise routines. Being conscious of movement and posture throughout the day will contribute to a stronger, more stable center while preventing injury. Continuing with movements like those used when you were pregnant will help your body transition.
- When picking baby up from the floor, kneel or squat down and hold baby close to the center of your body. Use your knees to lower and lift your body, keeping your back straight.
- When putting baby into the tub or car, bend your knees, keep your back straight, and stand or kneel close to the edge of the tub or the car.
- When working at a counter, sink, ironing board, etc., stand near the edge with your back straight and knees bent. Bend at the hips, rather than the spine, when reaching and moving.
- To vacuum, shift your weight from one foot to another, lunging out over the forward foot. Bend at the hips when reaching or moving to the side.
- To get up from a resting position on your back, turn to your side, then push yourself up to a sitting position.
The most important thing to keep in mind when being active after pregnancy is to allow your core the time it needs to regain strength. The abdominal muscles were continually stretched for nine months so taking several months to gradually build up to your pre-pregnancy style of movement is just fine!
References
Nichols, N. National Academy of Sports Medicine. “Progressive Exercises for Post-Pregnancy.”
https://blog.nasm.org/progressive-exercises-for-post-pregnancy
Pre-natal Exercise and Back Care Handbook. (2011). University of California San Francisco.
ERIN KAMPBELL, EXTENSION EDUCATOR | THE LEARNING CHILD
Peer Reviewed by Kara Kohel, Lisa Poppe, and Lynn DeVries Extension Educators, The Learning Child
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