Exercises for Easier Childbirth, Bladder Control, and Ab Separation

The age-old adage that maintaining a healthy diet, getting lots of sleep, and practicing breathing exercises can make giving birth go smoother is indeed good advice. However, Alissa Mosca, a 33-year-old USA Weightlifting coach and Planet Fitness trainer who is six months pregnant with her first child, emphasizes that traditional exercises can also make a significant difference in easing the process of childbirth.

Introduction to Pregnancy Exercises

Exercises that engage the core, open the hips, and activate the pelvic floor are all great for supporting childbirth, according to Mosca. These exercises are crucial for a smoother and more manageable childbirth experience. Pregnant fitness trainer Alissa Mosca shares which exercises are safe and beneficial to do with a baby bump. Courtesy of Planet Fitness

Squat Low

Squats are an amazing exercise to continue throughout pregnancy, recommends Mosca. She suggests bodyweight squats or using dumbbells or kettlebells for versatility and range of motion. However, to get the full benefit, achieving a full depth squat is necessary. This helps to open the hips, activate the adductor muscles, and provide control over the pelvic floor. The pelvic floor is a group of muscles that provide crucial support to the bladder, womb, and bowel. Having a strong pelvic floor means being more prepared to push when the time comes and provides some cushion for the growing baby while preventing incontinence issues.

Hip Thrusts and Glute Bridges

Hip thrusts and glute bridges are two other great exercises to engage the pelvic floor, according to Mosca. These exercises help control the bladder as well, which often gets more difficult to manage as pregnancy progresses or even through the night. Getty Images

Plank It Out

For moms worried about the dreaded diastasis recti, which is when the abs stretch and separate due to pressure from the expanding uterus on the abdominal muscles, Mosca recommends planking, as long as it feels comfortable. Keeping the core engaged will help prevent the separation of the abs that many women experience during childbirth or at least make it easier to rebuild afterward. Often, the separation occurs due to a weak core. Having a strong core can help prevent the ab separation that sometimes occurs during pregnancy. Getty Images

Ab Work with a Bump

Oblique side bends also make the list of pregnancy-safe core moves. Oblique side bends are another great exercise as they don’t put a lot of pressure on the center where the baby sits, but they help support the outer abs (obliques). And, last but not least, why not give reverse crunches a try? Reverse crunches, in which you lift your legs and hips into your chest, are great, with added support under the glutes, as it activates the transverse abdominis — the lower part of the abs that are much deeper inside — that support the stability of the baby bump.

Staying Comfortable and Safe

It’s normal to be a little nervous about working out while pregnant — even Mosca wasn’t fully at ease with the idea at the start. In the first trimester, she wasn’t as comfortable doing things on the ground or contracting her stomach, more out of nerves than anything, but when she took the time to really listen to her body and try modifications, she was much more comfortable. During the second trimester, she is more aware of her growing body, but she can still do things like burpees, pull-ups, push-ups, etc., she just needs to take it a bit slower.

Conclusion

These exercises will help you stay strong and hopefully pave the way for a smoother ride during labor and recovery — because childbirth really is the ultimate workout. By incorporating squats, hip thrusts, glute bridges, planks, and specific core exercises into your pregnancy fitness routine, you can better prepare your body for childbirth and postpartum recovery.

FAQs

• Q: Are exercises during pregnancy safe?
  A: Yes, most exercises are safe during pregnancy, but it’s essential to listen to your body and modify or avoid exercises that cause discomfort or pain.
• Q: Can exercises prevent diastasis recti?
  A: Having a strong core through exercises like planks can help prevent or minimize the severity of diastasis recti.
• Q: How can I engage my pelvic floor during pregnancy?
  A: Exercises like squats, hip thrusts, and glute bridges are beneficial for engaging and strengthening the pelvic floor muscles.
• Q: Can I continue my regular workout routine during pregnancy?
  A: It’s advisable to modify your workout routine as your pregnancy progresses. Some exercises may need to be avoided or modified to ensure safety and comfort.
• Q: Will exercising during pregnancy make labor easier?
  A: Exercising during pregnancy can help prepare your body for labor by strengthening your muscles and improving your overall physical condition, which may contribute to a smoother labor experience.