How can you get your abdominal muscles in shape before pregnancy?
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What can you do to strengthen your abdominal muscles before you get pregnant? Lisa Stone, an ACE-certified Pre-and Post-Natal Fitness Instructor, has some ideas.
Your question
Hi, I am 29 yrs old. I had a baby in July 1997 by C-section, and have since not really worked hard enough to get my abdominal muscles back to their prepregnancy tone. In fact, I have put on more than a little weight. My husband and I have decided that now is the best time to try for another baby. I'm REALLY regretting not paying more attention to my abdominal muscles since I heard that if I have another baby without completely getting that muscle tone back, or getting back in those size 10 clothes, that I will never have a flat tummy again. Is this true, or is there hope for my tummy to get flat again? What is the most effective exercise to immediately embark on before the big bulge appears? Thank you.
The expert answers
Nikki,
Don't give up hope! But, you are smart to be thinking about getting into
shape NOW, before you get pregnant again. There are several versions of
the traditional abdominal crunch that you can do to strengthen those
muscles.
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The basic crunch starts in a back-lying position with knees bent and feet flat on the floor. Put one hand behind each ear with your elbows pointing out to the sides (you should barely be able to see your elbows through your peripheral vision). Before you start, visualize pulling your belly button down into the floor to flatten your back and contract the muscles in the abdomen. Take a deep breath in, and, as you exhale, slowly lift your head and shoulder blades off the floor, being careful to keep your chin lifted toward the ceiling. As you lift, visualize scooping out your abdomen from your pubic bone up underneath your rib cage. Hold the contraction at the top for a slow count of four and then slowly lower to the starting position as you inhale. Do 12-15 repetitions to start, gradually building up to 3 sets of 20 each.
To vary that exercise (it does get awfully repetitious after a while!), try changing your leg position. You can lift the feet off the floor, keeping your knees bent and shins parallel to the floor. You can extend the legs straight up above the hips. You can extend the legs between 45 and 90 degrees (you'll really feel this one in the lower part of your abdomen!). You can also add a twisting movement to work the internal and external oblique muscles (the ones that form your waistline) - as you lift your head and shoulder blades, try twisting your torso to one side and looking over the bottom shoulder; repeat to the other side.
These exercises should get you started. If you get to a point where you need additional suggestions, please write again!
Lisa :)
