Are you pregnant and wonder if you should do any abdominal exercises? Can strengthening your abdominal muscles during pregnancy help or hurt your labor? Our pre-natal yoga expert Jane Austin clears this up for us.

What’s the deal with abdominal work in pregnancy?

There is some disagreement about this out in the yoga world. I believe that for many women maintaining or even building strength in the abdominals and the muscles of the back is essential for proper support of the spine. I recommend doing breath work and postures that work the transverse abdominals (TVA). These are deep belly muscles that are the foundation of the abdominal core. The TVA supports a women growing belly and protects the ligaments that stabilize the uterus.

1. Belly Breathing is a simple and effective way to work the TVA safely in pregnancy. Start by sitting with the spine long. With each inhale allow the belly to expand. This gives the diaphragm a little more room to move down with the in breath. As you exhale allow the belly to sink back gentle toward the spine. This gentle movement works to tone the muscles.

2. One sided or half planks are another way to work the abdominals when pregnant. From hands and knees extend one leg at a time behind you making sure to keep the spine and pelvis in neutral positions? For half plank come into hand and knees. Walk the knees behind the hips with the belly drawn in slightly to support the belly and back.

3. Opposite arm/leg extensions work TVA and the oblique’s as well. These are done on hands and knees. Inhale and as you draw the belly in slightly exhale and straighten the right leg back behind you, lift the left arm forward. Hold for a couple of breaths and then switch sides.

It is important to know that crunches are not advisable for pregnant women. Rectus abdominals need to lengthen in pregnancy; crunches can shorten these muscles and put mamas at greater risk diastalsis recti. (Separation of the Rectus Abdominals). So ladies, you get a pass on crunches!

There is one group of women who might really need to back off of abdominal work completely. These are the one who have very “tight” abs before pregnancy. These women may need to focus on softening her belly and making space for her baby inside.

Jane Austin specializes in teaching prenatal and postnatal yoga. For two decades she has worked with mamas, not only as a yoga teacher but also as a midwife, doula and childbirth educator. She has developed a Prenatal/Postnatal Teacher Training for yoga teachers as well as birth professionals in order to make yoga accessible to women in many different settings. For Jane’s workshop schedule click here.