How to Activate Transverse Abdominal

Every women needs to activate her T.V.A-Transverse abdominal muscle and pelvic floor muscles after giving birth. This is the exercise you need to do during the first 1-10 days post birth. If you have had a ‘C’ section it is better to wait for 5-14 days before you start.

Why is it Important? 

It is important to start activating your TVA along with your pelvic floor muscles as this is the first part in your rehabilitation from your pregnancy, labour and birth.  These muscles have been severely stretched and even more so after a ‘C’ section. During your pregnancy and you will have lost or have minimal neural connection to the inner core muscle now.

If you have strong TVA and pelvic floor muscles you can hold good posture whilst you are breastfeeding, carrying and lifting your baby. It will decrease the risk of back and hip pain and reduces possible post pregnancy incontinence.

Exercising the muscles sooner rather than later will help to start to correct a diastasis recti (post pregnancy abdominal separation) ultimately leading to a flatter stomach and if you want to eventually get back into a regular exercise routine activating these muscles daily is a must to prevent injury.

Where are these Important Muscles?

• The transverse abs run from our sides (lateral) to the front (anterior), its fibers running horizontally (transverse).
• The muscle runs transverse and is the deepest of the major abdominal muscles (the others being the rectus abdominis, and the internal and external obliques).
• It ends (the muscle insertion) by joining with the large vertical abdominal muscle in the middle (the linea alba), where the fibers begin to curve downward and upward depending on what direction it has to go to meet the linea alba, and below the sternum it combines with next most superficial muscle (the internal oblique). This insertion runs down by the belly button where it passes over the thick abdomen muscle (the "6/8-pack") and all the ab muscle fibers join together.

The transversus abdominis (TVA) helps to compress the ribs and viscera, providing torso and pelvic stability. The transversus abdominis also helps pregnant women deliver their baby.

Watch my video guide to Activate your TVA's correctly

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Make sure this is the first Exercise you do after Giving Birth and do it sooner rather than later.

You don't have to engage the muscles lying down you can think about engaging your TVA and Pelvic Floor muscles together during the day.

Have a look at your stomach when you are standing, sitting and when you are holding your baby and try to activate your T.V.A muscles.

First think about activating your Pelvic Floor Muscle then draw your belly button in towards your spine, I think about either trying to zip up a pair of jeans or imagine you have a corset on and it is being pulled tighter, it is a subtle contraction.
 You should see your tummy muscles draw in; if you can see this happening, you are activating the correct muscles. You could use a mirror to help, stand sideways and watch yourself activating these muscles.

From 1-14 days post birth this is the exercise you need to do try to think about activating your tummy muscles regularly when you are lifting, changing and carrying your baby. If you can concentrate on this for a couple of weeks post birth the connections will become stronger, the muscle strength will increase and activating these once weakened muscles will become second nature.

For a full Pre or Post Pregnancy Exercise Program have a look at my website. Pregnancy Exercise Program  and Post Pregnancy Exercise Program

Diastasis Recti: Self Test Post Pregnancy

You can also read my blog: How to Avoid and Reduce Diastasis during your Pregnancy and check out my website for pre and post pregnancy exercise programs that you can purchase for less than $2 a week http://pregnancyexercise.co.nz

Please post any questions

How to Avoid Abdominal Separation During Pregnancy

Diastasis recti-Abdominal Separation
How can I reduce and minimize this pregnancy condition?
Diastasis recti-
Diastasis recti is a condition where the two right and left sides of the rectus abdominis (your "six-pack" muscle) spreads apart at the body's mid-line (the linea alba). Separation occurs in response to your uterus pushing against the abdominal wall and pregnancy hormones which soften connective tissue. Separation can occur at any time in the last half of pregnancy but is most problematic after pregnancy when the abdominal wall is weak, when there is no longer a baby inside to aid support. Premature separation can also be seen as early as 20 weeks.

There are varying degrees of this condition during pregnancy
Factors during pregnancy that can cause premature separation:
Poor Posture
Daily Activities
Incorrect Exercise
Multiple Pregnancies
Subsequent pregnancies (pregnancies too close together-) when the muscles have not returned back to their pre pregnancy strength or closure

What to do
If you want to reduce your diastasis then you 1st need to address the things you do daily. Poor posture is held over numerous hours and days and daily activities can also be done for many hours. Anything you do over a long period of time will increase this condition very quickly.

Incorrect Exercise during Pregnancy
Exercise in the gym is completed in minutes and we can easily avoid exercises that increase separation if we know what they are. All frontal Planks on the swiss ball or on the floor, full or kneeling press ups should be avoided during second and third Tri-mesters and more suitable core strength exercises should be done.

This photo was taken for this article: FRONT PLANK: As you can see there is increased pressure downwards regardless of how strong the abdominal muscles were prior to pregnancy
More information on the correct exercise to do during your pregnancy check out my website: http://pregnancyexercise.co.nz

Poor Pre & Post Pregnancy Posture
Poor Posture can be harder to correct. Some of us may have had poor posture for many years.
Sway back posture is the main culprit of premature separation. Prior to pregnancy in a sway back posture the core and gluteus muscles along with the mid trapezius in the middle back are long and weak. This incorrect posture pushes the hips and tummy forward, weakening the abdominal muscles further pre & post pregnancy.

Sway Back Posture: Post pregnancy-long and weak abdominal muscles, hips and tummy pushing forward

If poor posture is not addressed and continues during pregnancy lower back pain is inevitable and increased separation will be caused due to the abdominal weakness and continued pushing forward of the uterus. Specific pregnancy strength and postural correction exercise are what is needed.
You need to check your own posture, as you can make the changes you need to today. Link: Pregnancy Posture

Daily Activity:
Possibly one of the worse daily activities that will increase separation is pushing a buggy incorrectly. Many of us will push a buggy several hours during the week!
Decrease weight if possible especially if walking up hill, I would always ask the oldest child to get out and walk if and when possible.
In this photograph this position you are leaning too far forward and rely on the buggy for support not your own muscles-your core strength, there is also alot of upper body tension through the neck and shoulders. In this incorrect pushing position you are pushing down from your tummy increasing separation.

In the correct position your hips are tucked under and you are supporting yourself as opposed to the other way round. You can use your glutes and leg muscles instead of your lower back muscles.There is no upper body tension.

Multiple and Subsequent Pregnancies
Subsequent pregnancies that are close together should not mean that you cannot prevent premature or an increased diastasis recti and just because you are carrying a multiple pregnancy doesn’t mean you will have increased separation. It is paramount that you close the separation after each pregnancy.

By addressing the factors I have mentioned and following a pre or post pregnancy program before commencing a pregnancy diastasis recti is reduced to a minimum therefore increasing your recovery and helping you get rid of your baby tummy quickly post birth.

Choose an exercise program during your pregnancy that will prevent diastasis! : Join our Fit2BirthMum Program today! Many more posts on diastasis on our main website http://pregnancyexercise.co.nz 

How to Turn a Breech, Posterior or Transverse Baby

There are many ways you can help turn a baby into the optimal position for birth. These exercises and positions have worked for me with 3 of my pregnancies and for many of my clients.
Be patient do the Exercises for at least 10-14 days. If your baby is still in a poor birthing position at 36 weeks I would suggest Accupuncture. I also have a blog post on this site which includes more exercises to do and positions to avoid http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/04/few-tips-on-how-to-improve-you-babies.html

Please Comment on this post, I love hearing all your feedback

Exercising During a Twin Pregnancy

A Clients Story

A client of mine experienced a pain free twin pregnancy and recovered quickly enough to start a specific corrective post pregnancy exercise program just 2 weeks after a ‘C’ section.

‘B’ my client for short started training with me 2-3 times a week from 5 weeks pregnant. After an initial movement, flexibility assessment and postural analysis I knew what we had to focus on to make sure she could stay fit, strong, pain free and healthy during her pregnancy.

I developed an exercise program focusing on strengthening her gluteus maximus and gluteus medius muscles and made sure B was avoiding standing on one hip. This is something that many women do and ‘B’ at 6ft would always try to lower herself be leaning on one hip often. Many females do this and this can be one of the main reasons why so many women suffer back and hip pain during their pregnancy. Read more on reducing lower back and hip pain: http://positivelypregnant-mummytrainer.blogspot.com/2011/06/are-you-suffering-from-hip-and-lower.html

It was at 6 weeks when B was shocked to find out that she was carrying twins. It took a few weeks for that surprise to sink in. It now became even more important that B continued her regular exercise program as carrying a multi pregnancy puts many extra strains on the body. (Read my article: How to exercise carrying a multiple pregnancyhttp://pregnancyexercise.co.nz/information/pregnancy/can-i-exercise-carrying-a-multiple-pregnancy )
B was incredibly lucky; she had minimal sickness and tiredness during weeks 6-12 and this was her 3rd pregnancy!She managed to continue with her exercise program throughout this testing 1st Tri-Mester. Apart from suffering from restless leg syndrome from 16+ weeks, which did get worse when she had a week off exercise. This was a pregnancy free from any complications.

Exercise:
During the 1st Tri-Mester B would do 3 gym sessions a week with me and my pregnancy exercise group-Positively Pregnant she would also walk. B also continued to do this through weeks 14-26. It was around week’s 26-27 that her lower back started aching. This was quickly reduced with a simple change in posture and more focus on 2 exercises. From weeks 28 B would just train 3 times a week in the gym with the group.
B continued to train right up to 39 weeks with me, she had no muscular aches and pains, could still walk normally and looked absolutely fantastic.

Birth
B is scheduled for a ‘C’ section as one of the twins is breech and blocking the other from pushing down into the canal, after 2 prior vaginal births this is new territory for B. Pictured below at 38.5 weeks

Congratulations!
The twins 1 boy and 1 girl were born November 1st the boy weighed a whopping 9.4lbs and the girl was 7lb 3. One of the biggest twin boys her Obstetrician had ever delivered!

B recovered very fast enough for me to check her diastasis recti (abdominal separation) and muscle activation just 2 weeks after the C section and I could set her a post pregnancy re-hab program to follow at home. B was back in the gym just 4 weeks post looking and feeling great.

If you are carrying twins you too can exercise during your entire pregnancy and be completely pain free, providing you have no medical risks. Make sure if you do want to exercise during your pregnancy that you get professional advice and consult with a pre and post natal exercise specialist.

You can purchase a Post Pregnancy 12 week exercise program from my site. It is safe and effective and you can start the exercise program 1-4 weeks after birth http://pregnancyexercise.co.nz

3 Exercises you can do on a Bean Bag to Relax and to Turn baby into Optimal Birthing Position

The Importance of Good Posture during Pregnancy

During your Pregnancy it is crucial from the start that you try to develop and or maintain good posture.

Good posture is beneficial for both you and your baby. Here are some of the key benefits

• Gives baby more room to grow and move
• Reduces lower back, shoulder, neck and pelvis pain
• Increases recovery post birth
• Reduces diastasis recti-abdominal separation

Good posture increases the room your baby has to grow and develop. This puts less strain on you and you will carry your pregnancy far easier. Poor posture decreases the room which baby has to move and will cause excess tightening of some muscle groups causing posture to worsen. A good example of poor posture leading to less room is rounded shoulders and weak core muscles.

An Example of Good Posture in late Pregnancy 38 weeks with Twins

Poor posture will increase lower back and hip pain during pregnancy. Lower back pain can be caused by excessive lumber lordosis. This puts extra strain on the lower back muscles whilst weakening the gluteus (butt) muscles and over tightening the Quadriceps muscles (your thighs).

Excessive arching of the lower back as seen in the example will lead to lower back aches and pains. This posture will also increase premature diastasis recti-abdominal separation.

How will good posture increase my recovery post birth?
Once you have good posture your body is functioning correctly and you will have optimal muscle balance. Good muscle balance and strength increases recovery as poor posture in pregnancy generally worsens post birth, increasing the chances of injury and developing muscle aches and pains.

Diastasis recti- abdominal separation generally occurs during the 3rd tri-mester but in 2nd and multiple pregnancies it can occur earlier. If you continually sway your back and or stick your tummy out, this will put pressure on the weakened abdominal muscles earlier in the pregnancy causing premature separation.

What you need to do:-

You need to think about your posture daily and you need to make the changes to correct your own posture.

Good and Poor Posture at 21 weeks, which one are you? You can change it!

Have a look at yourself side on and then front on in a mirror and assess your posture.
Side View:
Your Cheekbones, shoulder and hip should line up in a vertical line
Do you feel balanced?
Are you placing more body weight towards your toes?
Have you got excessive lumber lordosis?

Front View:
Are your shoulders and hips parallel?
Is one hip or one shoulder higher than the other?
Are you standing with more weight on one leg?

If you need to correct any postural issues you need to address this asap and think about your posture frequently. You may even need a corrective exercise trainer or physio to help, especially if you already have aches and pains.The pregnancy programs that I sell on my website cover postural pregnancy exercises http://pregnancyexercise.co.nz

Make adjustments to your posture as your pregnancy progress's. Make changes daily and try to think about how you are standing and sitting.

Here are a few Good Posture tips:
Lift your chest up
Look forward
Imagine you are being pulled upwards from your head by a piece of string
Tilt your hips underneath you
Avoid sitting with crossed legs
Avoid standing on one hip or weight on one side
Avoid carrying small children on the same side

Good posture is good for you and great for your pregnancy