Core/Ab Work Out??

erobbins09 · September 2014

Hey all! I was wondering what if anything you ladies are doing workout-wise for your core?

I feel like I keep getting mixed messages on what is safe and what isn't. I work out a good amount but have basically just switched to running only because I'm nervous about what is safe. The only Dr. Advice I've gotten is with regard to cardio "safe as long as you maintain a conversational pace."

Ideas for what you girls do for body weight exercising would be great! Squats? Push ups/planks? Obliques?

Or should I just shut up and go eat some chocolate?

alyharwell · September 2014

I do the 21 day fix DVDs and jogging. I do my abs on an exercise ball so I'm not laying flat. I just go slower so I'm not out of breath!

pitdigger · September 2014

I do a core and strength class at my gym every Tuesday. Body weight exercises that we do include: planks (regular and side), full squats, inch worms (start from standing, bend down, walk hands out as far as you can, come back up), and a few others. We do a bunch of other stuff, but that's some of it. You can get a reasonable core workout in doing Tabata: 4 or 5 exercises (like the ones above), 8 rounds each of 40 seconds work and 20 seconds rest, finish one exercise completely before moving on.

erobbins09 · September 2014

Happy to hear I can keep planking! I usually am a HIIT/Tabata girl and haven't done much (other than extra running) since probably 8 weeks. I fully understand that I'll be getting a bigger belly (obviously) but I feel like I've got that firmness in front of baby... But getting more squishiness on my waist sides (and even thighs and butt) as a result of muscle loss/weight gain that could be better managed.

I think the only real adjustment I'll make is intensity. I typically like a fast challenging sweaty work out but I'll just slow it down.

I'm only up 2 lbs pre preg. But I think I'm totally having a muscle-swapped-for-fat thing happening. I'll get back to it! Thanks ladies!

Irishcurls · September 2014

Yeah my doc said around 20 weeks the natural separation of the ab muscles will 1) make crunches worthless because the muscles have slid to the sides and 2) will exacerbate the separation, leaving you with possible RD, which I definitely don't want! I have been told by my barre instructors that a lot of pelvic tilts and focussing on the "in and up" of the core is helpful, while crunching is not.

I've heard mixed things on planks and meant to do some research before my belly gets big and heavy. Some things I've heard are that the pull of gravity also exacerbates the separation, because you can't pull the core into the spine effectively anymore. I did read an article on the best exercises for a strong birth and side planks (and wide squats) were highly recommended. Anyone have any input or sources to point me to?

erobbins09 · September 2014

@Irishcurls‌ if you get the info pls share! Definitely trying to avoid RD and my question about planks and ab work stems from that... Well, lower back strain and fear of further preventing my abs from healing properly

thegoodpotato · September 2014

I got diastasis rectii last time around and was told by a massage therapist that all crunches are out for me pretty much forever. Because the tendon between your abs is weakened for the rest of your life. #sadpotato

Irishcurls · September 2014

I did find this great description of the "pelvic tilt" --anyone familiar with Pilates will have done it, but supposed to be really excellent for every pregnant woman. My barre instructor says always defer to this move if the abs they're doing in class are too challenging. Something to keep in mind if you get stuck! Still looking for plank stuff @erobbins09!

Pelvic Tilt is an important exercise that stretches your lower back and strengthens your abs and glutes. This exercise can help relieve pregnancy related discomforts and postural problems in the lower back and hips and it tightens the buttocks.In the first trimester and postpartum, you can lie on your back, but during the second and third trimester, you can do it seated, standing, on all fours or lying on your side.

Either way, tighten your buttocks, pull in the abs and tilt your pelvis forward and upward as you exhale. You should feel your lower back press gently into the floor. Release to a neutral spine and inhale. Repeat for 2 x 15 repetitions.

babycfeb2015 · September 2014

Certified Personal trainer here- do not do crunches or sit ups- even on an exercise ball. It makes your ab separation worse. You shouldn't do any core exercise that pushes your stomach out- only ones that draw it in.

Planks/side planks/variations are all good as long as you are doing them correctly. You are better off doing 6 sets of holding them for 10 seconds with a 3 second break then holding it for 60 seconds straight. Think about drawing your abs in towards your spinal cord while you do it.

Do lower back strengthening exercises too to work your core. Squats lunges pushups etc are all good total body exercises but don't specifically hit your core.

My theory is most women do more harm then good to their abs if they try to continue with their normal core routine while pregnant. Focus on total body exercises with a few planks and then do all the rotation/crunches/leg lifts once the baby is here and you know you don't have permanent ab seperation.

erobbins09 · September 2014

Thanks @aralph2‌! Love advice from anyone but especially from people who have that extra level of cert! Any special moves/tips you've been doing that you'd like to share? Really anything pregnancy-health related is always helpful!

babycfeb2015 · September 2014

erobbins09 said:

Thanks @aralph2‌! Love advice from anyone but especially from people who have that extra level of cert! Any special moves/tips you've been doing that you'd like to share? Really anything pregnancy-health related is always helpful!

I've just been keeping up with my normal workout routine! I try to do circuit training 2-3x a week doing total body exercises either with body weight or 8-10 lb weights and then cardio, prenatal yoga and prenatal barre workouts the other days.

Everything I've researched with pregnancy and exercise says squats and hip openers are key to having a successful delivery so I've been focusing on doing a lot of those and will continue until the end. Just focus on your form make sure you are sitting back in your heels and squatting nice and low. Taking a prenatal yoga class to learn hip openers is super helpful as well. As your belly grows making sure you are being cautious of your lower back when doing any weight exercises is going to be very important. I highly recommend checking out prenatal classes to get new ideas from certified instructors!

Kayla*Marie · September 2014

Squats and lunges are also supposed to help decrease the chances of tearing!

crabigator · September 2014

Love this thread and noting it all down -- thanks @erobbins09 and respondents! I basically never ever exercised before my first pregnancy, but started making an effort to regularly work out (circuit training, planks) in the last year and a half, and can't imagine not continuing that throughout this pregnancy!

So, my friend is a trainer and when I asked her about working out (overall, not just core-focused), here's what she said:

For most pregnant women, you can do a lot of upper body work - try and focus on the upper and mid-back (think rows, lat pull-downs) to strengthen the area that will be most affected by the extra weight up front. Be careful about lifting heavy weight overhead, but go ahead and bulk up the weight on biceps and triceps - both crucial baby-lifting muscles!

As for lower body, squat every day - EVERY DAY! - and complete at least 50 kegels to make sure you are ready for both the endurance and strength elements of labor (I'm sure this is old news to you by now but for new moms this could be new info!).

And finally - hold planks when you can. The deep core muscles can still be activated even if you can't "crunch" while pregnant - and recovery will be easier when they are already strong.

Irishcurls · September 2014

Good info! Everything I found online basically says modify planks if you can't hold your core in --which I imagine is hard after awhile!

jennypolkadots · September 2014

I have the Tracy Anderson Pregnancy Project DVDs and really like them. They are 35-45 minute strength training sequences. The series has 9 dvds - one for each month of pregnancy and only costs about $20 on Amazon.

It is mostly arms and legs but you have to use your core to stabilize and get a full range of motion. It uses high reps with low weights (3 lb free weights). This is the safest way in my opinion to work the core during pregnancy - not targeting the abs fully. I also like planks. Sometimes I just put on Spotify with a little list of songs and just keep moving the whole time until my arms, legs, and butt feel tired. I will do leg lifts and focus my lifting in my lower abs if that makes sense. Once again, working the abs without targeting them or doing crunches.

freegiraffe · September 2014

So for those who do Barre - what does this mean for incline and/or seated core? Should I not be doing the moves where you put the ball behind your lower back/butt and hinge forward and back? It's not really a crunch, but now I'm worried about anything that works my abs.

What about scissors and tabletop in incline core?

Irishcurls · September 2014

freegiraffe said:

So for those who do Barre - what does this mean for incline and/or seated core? Should I not be doing the moves where you put the ball behind your lower back/butt and hinge forward and back? It's not really a crunch, but now I'm worried about anything that works my abs.

What about scissors and tabletop in incline core?

Actually, almost all pregnant ladies in our classes do the ball behind their back while "we" do regular crunches. But you really shouldn't focus on going back so much as tightening forward. So anything that is really straining the muscles apart (instead of you being able to control the feeling of pulling them in) will be considered "bad" for a diastasis. So the bigger/less capable of holding them together we become, the better it is to focus on contracting the muscles together in a really small movement, instead of actually trying to "go anywhere." Does that make sense?

We call them different things but I assume scissors is scissoring the legs above that mat in that position and table top is shins parallel to the ceiling? I would keep my entire range of motion smaller, use my hands for support and just go back to a static hold if anything feels like its straining or your movements aren't able to be well controlled.

For instance, in that position, we often sit all the way up, hands swooping towards the ceiling and then "roll down" --I dont go all the way up or down, just make my swoops small.

freegiraffe · September 2014

Thank you @IrishCurls! That is super helpful.

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