Some thoughts and discussions from me.

Post-pregnancy Ab Exercises

Post-pregnancy Ab Exercises

February 9, 2022

4 Post-pregnancy Ab Exercises

During pregnancy, the body changes and shifts in order to accommodate the growing uterus (and baby inside.) Some muscle groups change more than others – and one of these are the muscles of the abdominal wall.

More specifically, the transverse abs (TVA) weaken – and unfortunately this can cause pelvic and abdominal dysfunction, as well as other muscle groups and joints taking on additional strain and stress.

Diastasis recti during or after pregnancy: Symptoms, exercises, pictures | BabyCenter

Additionally, under-active and weak core muscles including diastasis recti can also lead to a distended belly. Something that is very common, but can also be a sign of abdominal weakness.

TL;DR – if you had a baby recently or years ago, knowing how to strengthen the TVA will be of great service to you!

Here are a few of the TVA exercises I include in my postpartum training program.

1. Bent-knee fall outs
In a supine position, keep your pelvis steady  as you brace your abs. Then, using abdominal stability, let one knee fall out, using the abs to create tension to bring it back to center. Switch sides.

2. Bent-leg Marches
In a supine position, with your hips and knees at a 90* angle, brace the abs to create stability in the core, and lower one heel to the ground. Keeping abs braced bring it back up, and switch. It could be helpful to push your lower back all the way to the ground if it’s hard for you to keep the work in the abdominal muscles. If this is too hard, you can bring the knee past the hip line (less than 90* angle at the hips.)

3. Prone TVA Bracing
In a modified quadruped position, initiate the movement by using the intent to scoop the floor back toward you. Brace the core while performing a TVA exhale breath, drawing your belly button away form the floor.

4. Side-lying TVA Bracing
Lying on your side with your knees bent and feet behind you, place your top hand on your hip bone, with your fingers on the abdominal muscles. Brace the abs and draw your belly button toward your spine (NOT sucking in, but tightening and drawing in) feeling your abs flex with your fingers. Hold for :30-:60, breathing.
Ever since I had my second baby, I’ve personally taken abdominal strengthening exercises seriously. In my first 12-20 weeks postpartum I focused quite intensely on pelvic floor and TVA strength. Now that I’m 18 months out from my second, I still incorporate TVA exercises twice a week.

The exercises above are just a few of the dozens and dozens in the library of TVA exercises. Of course, as you get stronger, you’ll move on to more advanced movements.
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