I have a two-year-old and my general fitness is good. Recently I have been making a concerted effort to tone up my trunk, which took something of a hammering in pregnancy. Now I’m eight weeks pregnant – should I give up abdominal work?
As your baby grows your abdominal muscles can be stretched by as much as 18 inches, but with some exercise adaptations strong abs can support your spine, assist during delivery and help reclaim your shape after your baby is born. In your first trimester, modify your regular abdominal curl by wrapping your hands over your abdominals, holding tightly on to the sides of your waist. Curl up as normal supporting the abdominal wall as you curl. Stop oblique work – such as opposite arm to knee – and replace with hip hitches (keep your tail bone on the floor, hitch one hip up towards your ribs, release and repeat on other side). Pelvic tilts are also effective at this stage.
In your second trimester, stop floor work and replace with seated and standing work. Try the seated abdominal tuck: sit upright on the floor, knees bent, feet flat and lean back, hands resting lightly on your thighs. Slowly tilt back, tucking your tail bone underneath you, drawing your abdominals in towards you as if cradling your baby. You can progress this exercise to a chair in your third trimester, and try this tummy tuck exercise using a chair: on your knees, rest your body on your elbows on a chair in front of you. Contract your abdominal muscles, arching your spine to the ceiling. You can also try your earlier hip hitches seated in a chair. Aim for eight to 12 reps of each exercise, three to four times a week. Remember to listen to your body throughout, breathe smoothly and enjoy your new curves.
· Joanna Hall is a fitness expert (joannahall.com). Send your exercise questions to: Weekend, 119 Farringdon Road, London EC1R 3ER ([email protected]).
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