Are you pregnant or thinking of becoming pregnant? This is a great exercise to strengthen your abs and pelvic floor to help for an easier delivery, postpartum recovery and help with prevention of diastasis.
Today I am currently 23 weeks pregnant (when I filmed this video I was 22 weeks). I didn’t do belly breathing during my first pregnancy, which I learned was a mistake. Keeping your core strong during the pregnancy (as well as prior to getting pregnant) is very important for overall easier delivery and faster recovery postpartum. Also, belly breathing can help you from having a big ab separation like diastasis postpartum.
This is one thing I am doing differently and you can read more of what I am doing differently with this second pregnancy with exercise.
I am not checking to see if I have any separation during this pregnancy because generally, it’s normal for the belly split. I don’t want to put my focus there.
I want to focus on having a strong core. So between doing these belly breaths, special core work, working out safer and general good nutrition I am doing my best to prevent a severe diastasis postpartum.
There is no guarantee if I will get it again, but I am stronger mentally. That no matter what happens I will be able to handle it.
How to do belly breathing to strengthen your core during pregnancy to help prevent diastasis postpartum
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Belly breathing for strong core during pregnancy
- Sit with legs crossed or on a stability ball. You can even stand or do it against a wall.
- Relax your pelvic floor.
- Keep back and shoulders still.
- Slowly inhale as you expand through the ribs.
- Exhale through the mouth.
- Draw your abdominals. Naval towards spine and pelvic floor lifts up (contracting your pelvic floor)
Think of this exercise as a gentle hug to your baby and midsection.
This is a SLOW movement. Nothing harsh.
Breathe and contract.
You can hold it for a few seconds or up 30 seconds. Or you can go with the rhythm of your breathe as breathe regularly.
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