author:

Third trimester ab-workout

When you are pregnant in your third trimester there are great benefits from exercising your abs if you know what exercises to do. Let me walk you through my recommendations!

Lying activation of inner abdominals and pelvic floor muscles

I would suggest that your ab-training during the third trimester only consists of training of the inner abdominals (transversus abdominis and internal obliques) and not the 6-pack (rectus adbominis). Your growing uterus puts pressure on the two bands of abdominal muscles (the 6-pack) that meet in the middle of your stomach and this can cause them to separate in a condition known as diastasis recti (or abdominal separation). Training the 6-pack adds to this pressure and may cause the two bands of abdominal muscles to seperate even more.

Below you’ll find instructions for “Lying inner abdominal and pelvic floor muscles activation”

  1. Lying down on your back

    Gently lie down on your back, bend your knees and place your feet on the ground. Let your arms rest along your sides.

  2. Activating inner abdominals

    Breathe in… and as you breathe out, pull your belly button toward your spine and hollow out your belly.

  3. Activating pelvic floor

    Imagine yourself stop peeing midstream, that’s how you activate your pelvic floor muscles.

  4. Hold

    Hold the activation of your inner abdominals and pelvic floor muscles for 10 seconds.

  5. Breathing

    Breathe in normal tempo during these 10 seconds of activation by letting your chest rise instead of your belly.

  6. Duration

    Repeat the 10 second hold at least 5 times

Activation of inner abdominals and pelvic floor muscles on all four

This exercise is a little bit heavier than the previous one and it’s suitable if you feel back pain while lying down. So did I during my pregnancy actually.

  1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Activate your pelvic floor muscles (imagine yourself stop peeing midstream, that’s how you activate your pelvic floor muscles).
  3. Breathe in… and as you breathe out – suck your belly in (which is no danger to your baby so no worries) by pulling your belly button toward your spine without bending your back.
  4. As you breathe in again you return slowly to the starting position
  5. Do at least 10 repetitions.

Cat pose

This exercise is very similiar to the previous exercise but this time we will push our back toward the ceiling to activate our abdominals even more!

  1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Activate your pelvic floor muscles (imagine yourself stop peeing midstream, that’s how you activate your pelvic floor muscles).
  3. Breathe normally and as you breathe out – suck your belly in (no danger to your baby so no worries) by pulling your belly button toward your spine and push your back toward the ceiling.
  4. Breathe in and return slowly to the starting position
  5. Do at least 10 repetitions.

Adjusted side-plank

Let’s make our obliques work!

  1. Lie on one side with your knees on the floor and bent to 90 degrees.
  2. Activate your pelvic floor muscles (imagine yourself stop peeing midstream, that’s how you activate your pelvic floor muscles).
  3. Using your elbow, bring your hips up, balancing on your stacked knees.
  4. Make sure to keep your abs tight the entire time by pulling your belly button toward your spine.
  5. Your body should form a straight line from your knees to your shoulder as you hold this position for 10 seconds.
  6. Repeat 5-10 times

Abdominal Twist

This is (mainly) a static ab workout and focus should be on keeping your core tight and strong.

  1. Place your feet in a hip wide stance with your hips and upper body facing forward.
  2. Keep your arms fixated straight out in front of you parallell with the floor.
  3. The resistance band should be attatched to your side and slighlty behind you.
  4. Twist your upper body toward the same side the resistance band is attatched. Do this by pulling your belly button torward your spine and contracting your obliques.
  5. Twist your hips as little as possible.
  6. Work your way back to the starting position.
  7. Repeat 5-10 times

Rolling cat

This exercise is great for increased contact in your inner abdominals. This exercise might be a hard one that needs a lot of practice 🙂 I wish you luck!

  1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Activate your pelvic floor muscles (imagine yourself stop peeing midstream, that’s how you activate your pelvic floor muscles).
  3. Breathe normally and as you breathe out – suck your belly in (no danger to your baby so no worries) by pulling your belly button toward your spine.
  4. Push your back toward the ceiling in a circular movement by contracting your inner abdominals and obliques. The top position should be the same as the cat pose.
  5. Breathe in and return slowly to the starting position by completing the circle (not going back the same way, but the opposite).
  6. The next repetition you do in the opposite direction.
  7. Do at least 10 repetitions.

Mommy life combined with training. Founder of Restlessmama

Leave a Reply

avatar
  Subscribe  
Notify of

Shopping cart

Subtotal
Shipping and discount codes are added at checkout.
Checkout