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Abdominal Muscles

Abdominal muscles need to be strengthened during pregnancy so they can better support your growing uterus and baby. Strengthening the abdominal muscles will also provide adequate support for the lower back, helping to prevent lower backaches.
During pregnancy, it is important to recognize any midline separation of the abdominal or recti muscles. This separation of the recti muscles can result from a combination of the hormonal softening of tissue, the stretching of muscles, and excessive strain on stretched muscles occurring in later pregnancy. The following exercises can help train your abdominal muscles.

Pelvic Rock / Tilt
The pelvic rock/tilt can be done lying on back or side, on hands and knees, sitting, or standing. In all positions, it should be done with a slow and rhythmic rocking motion. During this exercise, your pelvis should always tilt backward.

Lying on Back
Purpose:

• Strengthens and tones abdominal muscles
• Relieves back discomfort
• Relieves pelvic congestion
• Improves and maintains good posture

Exercise :

• Lie on back with knees bent
• Tighten your abdominal muscles, tuck in your bottom, and press the small of your back into the floor
• Relax and repeat

Lying on Side

• Lie on side
• Tighten your abdominal muscles, tuck in your bottom, and tilt your pelvis backward.
• Relax and repeat

On Hands and Knees

• Get into the kneeling position and keep your back straight
• Pull in your abdominal muscles, tuck in bottom, and round (arch) your lower back
• Relax and repeat

Sitting

• While sitting in a supportive chair
• Tilt pelvis backward
• Relax and repeat

Standing

• Stand upright with good straight posture
• Tighten your abdominal muscles
• Tuck in your bottom, and tilt pelvis backward
• Relax and repeat

Head Lifting (To be used when there is a seperation of the abdominal muscles)
Purpose:
Maintains abdominal muscle tone in such a way that the muscles are supported as you exercise, discouraging further separation of the muscles
Exercise:

• Lie on your back with knees bent and hands crossed over abdomen
• Do pelvic rock/tilt
• Tuck chin on chest, raise head only (not shoulders) off the floor and, as you are doing this, cross your hands over your abdomen and push the abdominal muscles toward each other
• Slowly lower your head to the starting position
• Relax and repeat several times

Straight Curl-Up
Purpose:
Strengthens abdominal muscles which stabalize your torso and help maintain good posture. Maintaining good abdominal muscle tone is crucial in helping to prevent lower back injury and pain.

Excercise

• Lie on back with both knees bent
• Do the pelvic rock/tilt Tuck chin on chest
• Gently reach your hands toward your knees, raising your head and shoulders off the floor at the same time
• Hold for a slow count of two
• Slowly return to starting position
• Relax and repeat