Beginning to exercise again

[Baker_Baby]

So I was very fit before I got pregnant and managed to exercise right into my third trimester. I've had my 6 week check today and I'm keen to get exercising again. When I asked about exercise all the nurse said is when would you have time?! I asked about doing abdominal exercises like sit ups and plank and she said it was fine. Is that the advice you've been given too? Don't want to damage myself now I'm finally feeling normal again!

 

[Louise2013]

Wow! That is dangerous advice! Absolutely no abdominal crunches or sit ups until after six months. Your stomach muscles are still separated at this stage and you will actually push your stomach muscles into a paunch at this point, which is permanent. Also, gentle walking and swimming is fine but any Impact activity before five months has huge implications for your weakened pelvic floor. The relaxin still hasn't fully left your system and muscles are much looser and therefore less supporting. Most gym bunnies will start back after six weeks but probably harder than they should. Concentrate on core strengthening (e.g plank is fine!) and things like squats, lunges etc. have fun! Xxx

 

[Baker_Baby]

So plank is ok but no crunches? Definitely don't want my belly bigger than it already is!

 

[Louise2013]

Lol! I was the same! Yeah, just take it easy, nothing hardcore no tough mudders just yet

 

[Lotty73]

You need to check whether you have a divarication of the rectus muscles. This is where the stomach muscles seperate during pregnancy. A small amount of separation is normal, but as physics we say any gap more than 2 fingers width needs special exercises to bring the muscles back together. Lots of deep abdominal work etc and certainly no sit ups.
However if there is no divarication you can gradually build up to more normal exercises.
I gave birth 8 days ago and fortunately I only have a 1 fingers breadth divarication. I am doing lots of pelvic floor ( tgese exercises arereally important for the deep abdominals too) and gentle drawing in of my lower abs.
I would recommend you get someone who knows what they are looking for to check your abdominals.
Hope that make sense! x

 

[Baker_Baby]

Thanks! My friend is a physio I'm seeing her next week so I think I'll ask her to have a quick check x