Essential Abs for Pregnancy!

One of things that most expecting mums worry about is losing their figure and the struggle to get it back afterwards. Losing your waist to a huge bump can make you feel like a beached whale at times, but if you want to make sure that your pregnant figure is just as sexy as your pre-pregnant shape and if you want to guarantee your success at getting back into your skinny jeans within a couple of weeks, (it took me 10 days thanks to following my plan!), then you need to read on!

Now when you mention abs and pregnancy, most midwives, doctors or obstetricians would tut dissaprovingly and tell you that you shouldn't be "doing abs" in pregnancy. Well in a way they are right - there's absolutely no way you should be doing a traditional ab exercise like a crunch or a sit-up. These types of stomach exercises which follow the crunch movement work the Rectus Abdominus. This is the six pack muscle. If you think about how a six pack looks you'll see there are two distinct halves which are joined in the centre by a fascia called the linea alba.

In pregnancy the increasing bulk of the uterus pushes out against these two halves and stretches the rectus abdominus causing the two halves to become longer and to separate down the middle. Any additional pressure, i.e. from doing traditional sit-ups will increase the pressure and increase separation causing splitting of your abs. This is a major cause of pregnancy back pain. Although there are exercises to help repair the damage after you've had your baby this really is osmething you want to avoid.

So, the group of muscles we really want to concentrate on in pregnancy is called your core. These are your deep seated abdominal muscles plus the muscles that support your pelvis and back. In particular we want to focus on your Transverse Abdominus which is the deepest of the abdominal muscles and acts like a corset to support your torso. This is also the muscle you will use to push your baby out and the one responsible for giving you a flat stomach after the birth.



To find your TA lie on your back with your knees bent and feet flat on the floor, (if you are past 20 weeks do this sitting up against a wall with your back really tall and straight).

Place one hand on your belly below your belly button and one above.

Take a deep breath right into the pit of your belly so that you fill it with air.

Now as you exhale push all the sir out of your stomach and as you do so flatten your belly button back to your spine.

The muscle you are working is your transverse abdominus.

Now you need to train this mauscle daily throughout your pregnancy to achieve that flat stomach afterwards and also to make your labour a whole lot easier on yourself. In my pregnancy plan there are a whole range of exercises that we go through, but here's an easy one to get you started, (this is also a great stress reliever and perfect for relaxation before bed!).

Repeat the steps above to find your TA and activate it. Repeat for 5 breaths so that you drive oxygen to the muscle and warm it up, ready to work.

Now On your next exhalation hold your belly button flat against your spine for 30 seconds, breathing all the time (DO NOT HOLD YOUR BREATH!)

To release the muscle take a big breath in and fill your belly with air, allowing it to expand as much as possible.

Carry on for 10 repetitions.

This exercise is great for your circulation and increasing oxygen flow to your baby. It also stimulates the release of endorphins into your blood stream and clears toxins from your system. All of that as well as training your stomach for flat abs after you give birth, what more could you ask for?!

15 Minutes to a Sexy Pregnant Body

Did you know that you can get a sexy toned pregnancy figure in just 15 minutes?

No more slogging it out on the treadmill for 45 minutes or doing long boring exercise routines that zap what's left of your remaining energy so that you feel worse than before you started!

But is it possible to get a thorough workout in just 15 minutes?

Sure it is, but you need to work out strategically. There's no point in just zoning out and watching TV, whilst you half-heartedly pedal away on a bike for 15 minutes, as you'll never get the results you're looking for. You need to plan to win!

As long as you are doing the right modality of exercise and targeting the key pregnancy hotspots you'll find that you look fitter, more toned and sexier than ever before. Plus these short burst workouts are the perfect way to energise a tired mind, help rid you of nausea and sickness and pep up a sluggish and tired body.

So what is the "right" exercise and where do you need to target?


Resistance training is your golden ticket to a sexy toned pregnant body and a healthy baby to boot!

Resistance training builds lean muscle which will increase your metabolic rate and literally melt away any excess fat that is surplus to your pregnancy needs. Not only that but by targeting your resistance training to the pregnancy hotspots you'll find that you become even stronger and fitter than before you conceived, as resistanace training whilst pregnant is actually more effective than when you are not pregnant! Bonus huh?

It has also been found that babies born to women who exercised regularly through preganancy carry less fat on them, are more adaptable to stress outside the womb and are generally happier than those born to women who never or rarely exercised whilst pregnant.

The key areas you need to hit are the ones that your changing body shape will put strain on, i.e. your pelvic stability, your mid back and your neck and shoulders.

Your changing body shape means that as your bump grows your centre of gravity will change. Your bump will force your pelvis to tilt forward, increaisng the the strain on your lower back; your shoulders will also start to round forward as your chest grows heavier and drops down and in and your head will migrate forward to counter balance all this, putting strain on your upper back and neck.

Therefore you need to concentrate your efforts on strengthening these areas in particular.

A sample workout

Squats x 6-10






Rows x 6-10



Step Ups x 6-10 (each side)



Reverse Flys x 6-10



Spiderman Lunge x 6-10 (each side)





Repeat as a circuit 2 - 5 times through depending upon your existing exercise level.


DISCLAIMER: Please note: check with your physician prior to starting a new exercise programme. This blog post is for informational purposes only and is not meant to replace the advice of your pregnancy health care team. If you choose to follow the sample workout provided you must ask a certified personal trainer or coach to show you how to perform the movements safely and effectively.)