Tightening your abdominal muscles during pregnancy is not only possible, it is important! Strengthening these muscles can prevent back problems during and after pregnancy, can help you to push more effectively during labor and can make for a faster recovery after your baby’s birth.

However, abdominal exercises must be modified during pregnancy. Your outermost abdominal muscles may separate. When this occurs it is called a diastasis. You must check yourself, or consult your obstetrician, to see if you have one before beginning any type of abdominal exercises. These outermost muscles are the support system for your back, and when they separate, the support system is weakened. Thus, you may be at risk for back problems and less effective pushing during labor.

You must first strengthen your transverse abdominal muscle while in a seated position. You can do this by bringing your belly button back to your spine and then doing little squeezes from this position. One set equals 100 of those squeezes. Do five sets of 100 daily. Once you have done this you can lie on your back to do modified sit-ups – lifting your head and tensing your abdominal muscles.

If you have a diastasis separation, headlifts must be modified so this diastasis does not get any larger. You must use a splint (a piece of fabric pulled around your waist) to help bring this diastasis back together and also engage your transverse muscle when you are lifting your head. If you feel lightheaded or dizzy lying on your back, roll to your side.

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