I’m the opposite of what you typically see out there for pregnancy & postnatal “ab” exercises. For good reason, unless you want to possible create more abdominal separation (diastasis recti) of course, although I don’t know who wants that!

Why? I know you’re asking that right now…..

Well, if you put a lot of added stress directly towards your rectus abdominals (those are the muscles that create that “6-pack” look) you could actually cause ab separation or make it worse when you are pregnant. Plus there is no benefit to doing crunches for pregnancy, it doesn’t give you back support or any of those reasons you may think. I don’t say that to be harsh but I’m just being honest.

Rather I always teach clients, & in my DVD’s, to focus on strengthening your core (I don’t really like the term “ab exercise”). Strengthening your “core” is waaayyyy more beneficial & there’s actually a purpose to it. Here’s why:

• Your “ deep core” is made of these 2 basic (but Important) components:
  • Pelvic Floor Muscles = Doing Kegels
  • Transverse Abdominals = Hugging Your Baby
• Kegels = represent the base of your deep core & are VERY IMPORTANT!
  • Strong pelvic floor muscles are important for all women to be healthy.
  • To avoid incontinence – no one likes to pee their pants when they sneeze, laugh, or jump on the trampoline! Yikes!
  • Help activate your entire deep core by always having your pelvic floor slightly engaged.
  • Think about always doing a gentle Kegel when you exercise, walk, bike, site, you name it, do it!
  • Sex can be oh so much better! That’s reason enough right ladies (especially if you’ve ever had a really bad tear or episiotomies, but that’s another post can’t get started on that one now)
  • Here’s a prenatal kegel video you can pick up some tips from 
• Transverse Abdominals = represents the bulk of your deep core
  • These muscles DO give you back support.
  • They do help you support the growing weight of your baby.
  • They do help you avoid/minimize ab separation during pregnancy.
  • They help you PUSH OUT BABY during delivery (ever think about what you actually use to push with?).
  • They do help you get your rectus abs back together after baby if you have separation.
• Pelvic Floor Muscles & Transverse Ab Muscles must work together.

 Pelvic Tilts are a great exercise to practice doing your kegels & engaging your transverse abs.

Ab Exercise Guidelines During Pregnancy:

• Once you can see that your belly starts to pouch out when you do a crunch please STOP doing them. Usually around 8-12 weeks for most women.
• You CAN work your “core” however:
  • Rotational exercises are great. Try this one: Squats with Rotation
  • Sitting on an exercise ball makes your engage your core.
  • Change your focus to always gently engaging your core muscles.
  • “Hug your baby”
  • Practice your KEGELS – not only lifting but gently releasing as well.
• If ever there’s an exercise that doesn’t feel good for you, simply “DON’T DO IT”.

 Reach & Curl is a great core (& balance) exercise both during & after pregnancy.

Ab Exercise Guidelines After Baby:

• Start doing your Kegels within the first 24 hours after delivery. Here’s the video again if you need some instructions.
• Be sure you get clearance from your doctor before you get back to exercising (doing more then walking & kegels that is).
• Then start doing what you were in your 3rd trimester for exercise.
• NO crunches! Yet, anyways….You knew that was coming
• After 10 weeks post-baby you need to check to see if you have any separation. Lye flat on your back with your knees bent, feet flat on floor & do a little crunch (ok so you have to do a crunch too check), try drawing your abs together as best as you can. Then press up & down your midline of your belly from your sternum to your pubic bone with 2 fingers. If your abs are connected they should feel pretty solid (that’s not to say there isn’t a layer of baby fat on top – which will eventually go away). If you are able to press in-between your muscles then you have separation.
• If you don’t have separation then I guess I can give you the green light to do crunches, however I HIGHLY recommend that you start with the exercise guidelines that are below for those with separation. Then as your abs feel stronger (cuz trust me I know they are weak & stretched after baby(ies)) you can start to incorporate some crunches if you must.
• If you do have separation (or even if you don’t) these are great exercises you can do to help strengthen your deep core muscles. Always thinking about doing your kegels by gently lifting your pelvic floor, then scooping in & up on your abdominals, & sinking your ribcage. Don’t be frustrated if you can’t get all those tips or even feel any “ab” muscles in the beginning but you gotta start somewhere.
• Squats with Rotation
• Pelvic Tilts (at the top of this post)
• Reach & Curl (in the middle of this post)
• Cat Cows
• While you’re getting impatient waiting for you abs to come back gives these 3 thigh exercises a go!
• One last thing I’ll leave you with is wear a belly wrap to help you re-activate your core/abs. Don’t use it to just squeeze your belly but use it to help remind you to always engage your deep core/abs. Sometimes we just have to have a little extra help.

You’ll find more info & exercises regarding this very big topic in both my Prenatal & After Baby DVD’s. Plus, a bonus video in the prenatal & bonus booklet in the after baby, more specifically about deep core, kegels, transverse abs, preparing for baby exercises (prenatal), and abdominal separation (after baby).

While, yes, some women should avoid laying on their backs into their 2^nd & 3^rd trimesters, most are perfectly ok too for short periods of time. Your doctor should tell you if you can’t, mostly would be more high risk pregnancies, you are probably not exercising anyways.

I have to defend my reasoning for throwing in a couple of back exercises in my Prenatal DVD’s. For the average healthy fit pregnant female you CAN  lay on your back for short periods of time here & there. Try keeping it to no longer then 5-10 minutes at a time. Your body will tell you if it’s time to get up, such as you’ll feel nauseous, dizzy, etc. For myself and many of my clients we all love the short relief you can get from just a couple minutes on your back doing some hip exercises. Which can feel great on your low back by the way.

Even my Ob Gyn supports it for most women! “You are absolutely right in the advice you give. Short periods on your back are generally fine. It is only a problem if a pregnant uterus inhibits return of blood to the heart. If so, a patient may feel nausea, etc. Once they adjust their position, the symptoms resolve. There are no long term harmful effects to mom or baby.” – Dr. Gigi Kroll

Note: Once into your 2^nd & 3^rd trimesters roll to your side & use your arms to help you get up to avoid overusing your rectus abdominals. I’m finding this can really help minimize ab separation.

 If there’s ever an exercise you’re just not comfortable doing when pregnant the simple answer is “don’t do it”, sorry to be blunt but that’s that.

If you’re up for an exercise lying on your back I LOVE these hip rolls, trying keeping your range of motion in your back as long as you can. This can help those low back aches & pains. Movement is an amazing thing for the body, especially during pregnancy! I can’t tell you the amount of times my pregnant clients come in not feeling that fab but leave feeling amazing! Or my mom’s who workout with my Prenatal DVD workouts.

Focus on articulating one vertebrae at a time up & down, moving slowly. You should feel your glutes, hamstrings, and deep core muscles working here.

Repeat 5-10 reps then roll to your side to get up or move onto some side lying leg exercises.

You can also do it without the band, it feels soooo good to open up the front of your hips which can get really tight during pregnancy. Breath into your hips & belly to feel a great hip flexor & psoas stretch too!

A great stretch for all you runners, although unless your a diehard & must run during pregnancy save it until after baby  :-)

Hosted by Jeannie Mai, who appears on the Style Network among many other great shows. Other guests were Sarah Ahmed, creative director of DL 1961, who’s getting me a pair of their amazing jeans! I can’t wait! I’ll be sure to let you know all about them

Also Jeanine from MomFinds & SheFinds.com, Amelia Winslow of EatingMadeEasy.com, and Marissa Kraxberger of Oscar de la Renta & blogger of GeorgeandRuby.com

Lots of great tips & conversation!

Strawberry Chicken Spinach Salad 

Ingredients:

•  3 handfuls of spinach
• 4oz boneless skinless chicken breast
• 2 mandarin oranges
• 5 strawberries
• 2 Tbsp. fat free feta cheese
• 2 Tbsp. chopped walnuts
• 2 Tbsp. olive oil
• Balsamic vinegar (to taste)
• 1 ½ teaspoons Italian seasoning

Directions:

1. Marinate chicken – Turn oven on 350 degrees.  Place chicken breast in a big Ziploc bag.  Pour balsamic vinegar (enough to cover chicken) and Italian seasoning.  Zip the bag closed, let it marinate for 30 minutes, over night, or bake immediately…whatever is most convenient for you.  Place chicken on a greased baking sheet, or a pryex dish and bake for about 20-25 minutes (oven time will vary).  Make sure chicken is not pink when cut through.
2. In a large bowl, combine spinach with the olive oil and balsamic vinegar and toss.  Slice the chicken breast, peel the mandarins, slice the strawberries, toss measure feta cheese, and the walnuts – add to bowl.  And enjoy!

* Time Saver:  Make extra marinated chicken breasts for later that week! (If so, use more Italian seasoning and vinegar to marinate.)

Combine all 3 exercises together for a burn you are sure to feel!

Start with 10-20 reps of each exercise then move onto the next, aiming to do 20-30 reps of each exercise. Then switch to your other side. Feel free to repeat this series on each side as many times as you like!

So hang in there moms, small steps & you can & will get your body back after baby! Thanks to the awesome guests: Jessica from The Leaky Boob, Erin from Fit Bottomed Mamas, Kerry from Pure Yoga & Lara from the Boston Globe. What a great panel of women. Plus watch for a special from Pregnancy Magazine!