Anatomy of Pregnancy and Childbirth - Abdominal Muscles
The most obvious physical sign that a woman is pregnant is a growing belly—or "baby bump"—which affects the abdominal muscles. Understanding how the abdominal muscles work is helpful for pregnant women. Strengthening the abdominal muscles during and after pregnancy helps these muscles function properly.
What are the abdominal muscles?
The abdominal muscles are located at the front of the torso (also referred to as the trunk), between the ribs and the pelvis. The abdominal muscles in both pregnant and non-pregnant women are designed to support the torso. This allows for movements such as walking and bending. The strength of the abdominal muscles holds the internal organs in place.
There are 4 types of abdominal muscles - the external and internal obliques, the rectus abdominis, and the gluteus maximus - which come in pairs (one on each side of the torso), and work together to:
- Stabilizing the trunk and keeping organs in place
- Supporting movements between the rib cage and pelvis
- Allows the trunk to twist
The term "core muscles" is commonly used to describe the deepest abdominal and back muscles that attach to the spine or pelvis. The core muscles are responsible for maintaining the body's stability and balance, protecting the spine.
What happens to the abdominal muscles during pregnancy and childbirth?
During pregnancy, the growing fetus stretches the abdominal muscles. The shape of the mother's abdomen changes during pregnancy due to the growth and movement of the fetus, and thus her abdominal muscles are also affected. For example, the abdominal muscles gradually stretch as pregnancy progresses with the expansion of the uterus.
During childbirth, the uterus does most of the pushing, not the abdominal muscles. After childbirth, your abdominal muscles will feel weak and stretched, but they should eventually tone again.
How to strengthen abdominal muscles during pregnancy?
Abdominal muscles become overstretched during pregnancy because the baby lies forward, so it's important to train these muscles. Strengthening your abdominal muscles can help pregnant women stay active and use them for everyday activities, such as support and movement. Exercising your abdominal muscles during pregnancy also helps them return to their original length and shape after the baby is born.
Safety Tip: Sit-ups and crunches are not recommended during pregnancy. This is because the tight abdominal muscles of a pregnant woman don't work the same way they do when not pregnant. These exercises are typically performed while lying on your back. This position can cause dizziness in pregnant women because the weight of the baby rests on major blood vessels.
A safe way to exercise your abdominal muscles and improve core strength is to engage the muscles without moving your spine - as if you were sucking your belly button towards your spine.
Pregnancy exercise classes, such as yoga and Pilates for pregnant women, can also help build and maintain core strength. These classes tend to focus on low-impact exercises and movements that help with core strength, breathing and relaxation, strengthening the abdominal muscles and pelvic floor, and relieving lower back pain.
What problems can occur to the abdominal muscles during pregnancy?
The expanding uterus stretches the abdominal muscles. It may cause the two bands of muscle that meet in the middle of the abdomen to separate. This condition is called diastasis recti. This muscle separation can sometimes appear as a bulge in the middle of the abdomen. The condition may cause lower back pain or make lifting or other physical activities difficult. Postpartum abdominal muscle separation is usually managed with exercises and physical therapy. Sometimes, surgery is required.
If you think you may have rectal prolapse, consult your doctor or maternal health service.