Pregnancy & Birth

Abdominal Bracing: The Safe Way to Strengthen your Core during Pregnancy

Author by Raazi
Reviewed By Raazi
Last Edited : January 1, 1970

Pregnancy is a beautiful and memorable experience for women, but it also brings about a lot of physical changes in the body. As the baby grows, the abdominal muscles are stretched, and the weight gain can cause strain on the back and pelvis. This is where abdominal bracing during pregnancy comes into play.

Not only does it help ease discomfort, but it also supports the growing baby and can even aid in the labor and delivery process.

Regular bracing exercises can reduce the chances of pelvic organ prolapse postpartum.
It aids in faster recovery of abdominal muscle tone after childbirth.
Practicing abdominal bracing can improve digestion by gently stimulating core muscles.
It strengthens the connection between the mind and muscles, enhancing body awareness.
Abdominal bracing can be seamlessly integrated into daily activities like lifting or walking.
This exercise may reduce the risk of diastasis recti worsening by maintaining core integrity.

Read the blog to get information about the ways to do abdominal bracing and its benefits overall.

The Benefits of Abdominal Bracing during Pregnancy

In pregnancy, it’s important to figure out ways to brace or actively tighten your abdominal muscles. Pregnant abdominal bracing involves accurately and carefully curling your abdominal muscles around the unborn child while maintaining normal breathing.

Bracing assists you in getting abdominal muscle strength, supports the growing baby, and minimizes the strain on your back.

Traditional abdominal activities like sit-ups and crunches should not be continued during pregnancy. These activities exert more pressure on pelvic floor muscles, compress them, and reduce their strength.

So, learn and implement the right ways to attain maximum abdominal bracing benefits.

How to Perform Abdominal Bracing Exercises during Pregnancy?

Calm your abdominal muscles by sitting comfortably.
Pull your abdominal muscles towards your belly button gently. Hold this for some time and then relax.
Repeat the process below the belly button to check the contraction of the lower abdominal muscles. You should not feel any downward pressure on your pelvic floor muscles.
Lift your pelvic floor to connect with the upper and lower deeper abdominal muscles. When the growth of the baby proceeds, the lower abdominal muscles have to bear the extra load of the uterus.
To concentrate more on abdominal muscles, place your hand on the abdomen just below the belly button. Then slightly pull abdominal muscles away from the hands.
Once you successfully contract or brace lower abdominal muscles for around 3 to 4 seconds, repeat the steps 3 to 4 times. After some time, make the contraction length increase up to 5 seconds and for 5 times. Lastly, make it up to 10 seconds and for 10 times.
Bracing can be done in different positions. For example, you can do it either in a standing position, sitting on your hands, or knees, or lying on your side.

In the last weeks of pregnancy, some women realize that being on their hands and knees makes it easier for them to sense their muscles at work. Once you’ve learned the method, you can practice abdominal muscle bracing exercises frequently each day in any posture.

You may keep yourself engaged in normal activities up until the birth of the baby.

Some Do’s and Don’ts of Abdominal Bracing

Abdominal bracing doesn’t give instant results. It takes time to perform proper and controlled bracing.

Never try to hold your breath while performing this exercise. Holding your breath shows that something is troubling you to lift or move, and it exerts pressure on the pelvic floor, too. If you are doing so, skip it immediately. Focus on breathing in and out while performing this activity.

Abdominal bracing does not induce any pain, discomfort, or downward pressure on the pelvic floor.

Bracing should not cause bulging of the abdominal wall.

If you have any doubts about abdominal bracing, discuss it with your pelvic health physiotherapist.

How to do Abdominal Bracing after Birth?

If you feel comfortable, you can resume abdominal bracing after two to three days of delivery. Start again by pulling muscles around the abdomen and focusing on the lower abdominal muscles.

If you feel any discomfort at any point, inform your midwife or physician who visits you in the maternity ward.

Women, who undergo a cesarean section, can comfortably resume bracing just after two to three days of delivery. Even a lactating woman can perform bracing smoothly in standing, sitting, or lying positions.

Your primary goal should be to prolong the hold for at least 10 seconds without holding your breath. This mini-exercise will prepare you for multiple postnatal abdominal exercises.

How to Take Good Care of Back During Pregnancy?

During conception, your back is under additional strain. Here are some pointers to keep you active and take good care of your back during this stage;

Continue regular bracing to reduce back pain.

Appropriate posture is very important. Try to stand straight with your shoulders, chin, and abdominal muscles slightly lowered.

Sit on a chair, and keep both feet flat on the floor. Avoid crossing your legs.

Pelvic tilting is another important aspect of back pain relief. It is also known as cat curl. It shows that the abdominal muscles have resumed working after birth. It can be performed by sitting on a ball. While performing this, avoid holding your breath.

Takeaway

Abdominal bracing exercises during pregnancy can have many benefits for both the mother and the baby. Strengthening the core muscles can ease discomfort and support the growing belly. It also reduces the risk of back pain and pelvic instability.

A strong core can aid in the labor and delivery process by providing better control during pushing and assisting in the pushing phase. Like any exercise routine during pregnancy, it’s important to consult with a healthcare professional before starting.

Incorporating abdominal bracing exercises can be a safe and effective way to support a healthy pregnancy.