Are you dreaming of having a flat, slim and stunning looking tummy not long after having your baby? Or are you worried about the fat rolls and flab? Maybe you have noticed the differences before and after a friend had a baby and were horrified at how their figure changed.
You don't want that right? Well the fact is that when you are pregnant, your stomach muscles do and will get stretched.
You will also put on weight.
Your body needs the extra fat (a little extra) to supply the baby with much needed nutrition.
But, you don't have to put up with a flabby, flaccid tummy for the rest of your life.
You can do something now.
Can you do stomach exercises when you are pregnant? Yes, you can, but the type of exercises you will do should be adapted to a pregnant woman's body.
First of all you should not be doing any aggressive type of sit ups.
This means that you should not be aiming to build a six pack.
You should not have to lift your back off the floor.
The following is a recommended way for pregnant women to do safe sit ups.
1.
Lie on a flat surface on your back with your knees bent.
2.
Bend your neck forward, bringing your chin towards your chest.
3.
Stretch out both arms and lift them parallel to the floor.
4.
Using your stomach muscles slowly lift your shoulders off the floor.
5.
Be aware of your breathing.
It should be relaxed and normal.
6.
Hold this position.
7.
Do small, slow movements forward as if you were trying to reach something with your hands.
8.
Your shoulders should not be rocking forward and back.
The movements are meant to be verysmooth and small.
9.
Keep breathing normally.
10.
Do 20 repetitions.
11.
Roll back down.
12.
Rest for 30 seconds.
13.
Repeat steps 1 - 10.
It is recommended to build up to 100 repetitions.
You can break the above into 5 sets but if you find it's too much at first, build it up slowly.
Don't over exert yourself.
If you find your head feels too heavy, then use one arm to support your head, but don't pull your head with your arm; try to let your stomach exercises do the work.
Did you know that your head weighs about 15 kilograms? That's the reason your neck muscles might feel quite tired or stiff when you first start out.
So don't worry if they do.
Why shouldn't women do normal sit ups? A woman really needs her core muscles to be strengthened.
Deep inside you are muscles which support your whole body.
Your movement comes from your core or from your center.
If these muscles are not trained early on in pregnancy then you can suffer from back pain.
As the baby grows inside of you, a lot of strain is put on the back.
These deep core muscle training exercises will really help to keep that pain away.
You don't want that right? Well the fact is that when you are pregnant, your stomach muscles do and will get stretched.
You will also put on weight.
Your body needs the extra fat (a little extra) to supply the baby with much needed nutrition.
But, you don't have to put up with a flabby, flaccid tummy for the rest of your life.
You can do something now.
Can you do stomach exercises when you are pregnant? Yes, you can, but the type of exercises you will do should be adapted to a pregnant woman's body.
First of all you should not be doing any aggressive type of sit ups.
This means that you should not be aiming to build a six pack.
You should not have to lift your back off the floor.
The following is a recommended way for pregnant women to do safe sit ups.
1.
Lie on a flat surface on your back with your knees bent.
2.
Bend your neck forward, bringing your chin towards your chest.
3.
Stretch out both arms and lift them parallel to the floor.
4.
Using your stomach muscles slowly lift your shoulders off the floor.
5.
Be aware of your breathing.
It should be relaxed and normal.
6.
Hold this position.
7.
Do small, slow movements forward as if you were trying to reach something with your hands.
8.
Your shoulders should not be rocking forward and back.
The movements are meant to be verysmooth and small.
9.
Keep breathing normally.
10.
Do 20 repetitions.
11.
Roll back down.
12.
Rest for 30 seconds.
13.
Repeat steps 1 - 10.
It is recommended to build up to 100 repetitions.
You can break the above into 5 sets but if you find it's too much at first, build it up slowly.
Don't over exert yourself.
If you find your head feels too heavy, then use one arm to support your head, but don't pull your head with your arm; try to let your stomach exercises do the work.
Did you know that your head weighs about 15 kilograms? That's the reason your neck muscles might feel quite tired or stiff when you first start out.
So don't worry if they do.
Why shouldn't women do normal sit ups? A woman really needs her core muscles to be strengthened.
Deep inside you are muscles which support your whole body.
Your movement comes from your core or from your center.
If these muscles are not trained early on in pregnancy then you can suffer from back pain.
As the baby grows inside of you, a lot of strain is put on the back.
These deep core muscle training exercises will really help to keep that pain away.
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