As discussed in the workshop, breathing properly is the foundation of performing the abdominal exercises properly. When in the sitting position most of us adopt the alternative way of breathing. However, we want to utilize our main breathing muscle, the diaphragm, and to allow the pelvic floor to relax with each breath, pregnant or not pregnant. This breathing is used to relax the pelvic floor during labor and to allow the uterus to push the baby out, not you.
As you grow throughout pregnancy, these abdominal exercises will activate your core properly and support both the baby and your lower trunk. Also, performing these exercises encourage a quicker and easier postpartum recovery.
1. Diaphragmatic breathing : 2-3 min, focus on breath
2. Abdominal bracing: 5 sec hold, x5 reps
3. Knee fall outs: each side, x5 reps
4. Lower trunk rotations: each side, x5 reps
5. Upper abdominal pull downs: x5 reps
Comments