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Powerful Pushing

New Method Promises Safer, More Efficient Delivery

By Susan Hyde

Dancers know it. Athletes know it, too. Fit abdominal muscles do much more than make you look good. In fact, fitness experts agree that trained abdominals, often called the body's "power house," are the core of a strong, efficient body. During pregnancy, however, abdominals take on even greater importance. In addition to having better posture and fewer backaches, pregnant women with trained abdominal muscles will be more efficient during that final push!

The belly press is an ideal strengthening exercise for prenatal abdominals that is also a component of the coordinated push. This exercise can be executed in a standing or sitting position; however, many women find that they are most comfortable completing this exercise while leaning into a supported stability ball or pillows.

Inhale deeply, allowing your lower abdominals to rise. If you are having difficulty isolating your abdominal area, you may want to place your hands on your abdomen so that you can actually see your belly rise. Now press your navel to your spine, causing a slow, forced exhalation. Continue the press until you have no more air to exhale, and hold the contraction for several seconds. Take another abdominal breath and repeat the exercise. Concentrate on the intensity of each belly press rather than on the number of repetitions. Simply perform enough repetitions to cause a slight fatigue in your abdominal area.

Want to see more?

• Optimal Foetal Positioning: Rocking Your Way to a Straightforward Birth
• Avoiding Routine Interventions in a Hospital Birth
• Exercise Your Way Through Pregnancy
• Talk about it!