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As a pregnant woman, you might find yourself instinctively sucking in your stomach, especially in those early weeks of pregnancy. It's a habit many of us have developed over the years, whether it's to fit into our favorite pair of jeans or to present a flat stomach in photos. But now that you're expecting, you might be wondering: "Is it safe to suck in my stomach when I'm pregnant?"

The good news is that using your belly muscles during pregnancy isn't just okay – it can actually be beneficial! However, "sucking in" is not the same as effectively engaging your abdominal muscles. It's crucial to understand the right way to engage your abdominal muscles to maintain core strength throughout your pregnancy journey and set yourself up for a smooth rehab after birth.

Understanding Your Changing Body

As your baby bump grows, your body undergoes significant changes. Hormonal changes, particularly the increase in relaxin, cause your abdominal muscles and other soft tissues to stretch and separate. This natural process, known as diastasis recti or abdominal separation, allows your belly to expand to accommodate your growing baby.

However, this doesn't mean you should completely neglect your ab muscles. In fact, maintaining core strength is crucial for supporting your changing body, preventing lower back pain, and preparing for giving birth.

The Right Way to Engage Your Core

Instead of sucking in your stomach in the traditional sense, which can lead to issues like hourglass syndrome or stomach gripping, focus on properly engaging your transverse abdominal muscles. These are the deep core muscles that wrap around your torso like a corset. I go in-depth on all of this in my Mama Core Workshop.

Here's an effective way to engage your core during pregnancy:

1. Start with diaphragmatic breathing. Take deep breaths, allowing your ribcage to expand as you inhale, and gently contract your belly muscles as you exhale.
2. As you exhale, imagine "hugging" baby with your belly.
3. Engage your pelvic floor muscles as you exhale by gently lifting them as if you're stopping the flow of urine.

This technique can help maintain core stability without putting additional stress on your growing belly.

Benefits of Proper Core Engagement

Engaging your core muscles correctly during pregnancy can offer several benefits:

1. Improved posture and reduced lower back pain
2. Enhanced core strength, which can aid in postpartum recovery
3. Better support for your growing baby
4. Potential reduction in the severity of diastasis recti

When to Be Cautious

While engaging your core is generally safe, there are times when you should be extra mindful of how you're moving your body:

1. During the first trimester, especially if you're experiencing symptoms of morning sickness. You're not putting yourself or your baby in danger by doing core work; you probably will just make yourself more uncomfortable.

2. If you have any medical conditions or high-risk pregnancy factors

3. If you experience any pain, discomfort, or breathing issues while doing abdominal exercises

Always consult with your healthcare provider or a specialist physiotherapist before starting any new exercise program during pregnancy.

Misconceptions About Sucking In Your Stomach

Let's address some common myths:

Myth 1: Sucking in will keep your belly small

Truth: Your baby bump will grow regardless. The size of your belly is determined by factors like your baby's size, amniotic fluid volume, and your body's natural shape.

Myth 2: A tight stomach will harm the baby

Truth: Your baby is well-protected by the amniotic fluid.

Myth 3: You shouldn't do any abdominal exercises during pregnancy

Truth: The right exercises, done correctly, can be beneficial throughout pregnancy.

Alternatives to "Sucking In"

If you're concerned about your changing body shape, consider these alternatives:

1. Invest in comfortable maternity clothes that support your growing belly
2. Practice good posture to help distribute your weight evenly
3. Engage in prenatal yoga or other approved exercises to maintain overall fitness
4. Focus on a healthy diet with nutritious, balanced meals

Remember, every pregnancy is unique. What works for one pregnant woman may not work for another. Listen to your body and don't hesitate to reach out to your healthcare provider with any concerns.

The Pelvic Floor Connection

It's important to note that your core muscles work in tandem with your pelvic floor muscles. Strengthening both can help prevent issues like stress incontinence and provide better support for your growing baby. Kegel exercises, when done correctly, can be a great complement to your core engagement routine. Hint: many pregnant women do kegels incorrectly--which is why it's important to learn the right way to do them.

Changes Throughout Pregnancy

As you progress through the different stages of pregnancy, your approach to core engagement may need to adapt:

First Trimester: In early pregnancy, you might not notice many physical changes, but it's a good time to start practicing proper core engagement techniques.

Second Trimester: As your baby bump becomes more noticeable, you may need to modify your exercises. This is often when women start to feel more energetic and it's a good time to establish a regular exercise routine.

Third Trimester: Your growing pregnant belly will make some exercises more challenging. Focus on maintaining good posture and gentle core engagement. This is also when you might start experiencing more lower back pain, making proper core support even more crucial.

Safe Abdominal Exercises During Pregnancy

Hey, I'm only calling them "safe" because I know that's what you're Googling! But I'm kind of morally opposed to the use of "safe" / "unsafe" language when it comes to prenatal exercise. More thoughts here. Anyway, here are some exercises that can help maintain core strength safely during pregnancy:

1. Pelvic tilts: These help strengthen the lower back and abdominal muscles.
2. Cat-cow stretch: This yoga move can help relieve back pain and strengthen the core.
3. Standing crunches: A lower pressure alternative to traditional crunches.
4. Wall push-ups: These work the chest and core muscles.

Remember to stop any exercise that causes discomfort, and always listen to your body.

The Role of Nutrition

While we're focusing on core strength, it's worth mentioning that nutrition plays a vital role in maintaining overall health during pregnancy. Eating small, frequent meals can help manage common pregnancy symptoms like nausea and heartburn. Healthy snacks and staying hydrated with water or herbal tea can also help you feel your best.

Postpartum Considerations

Thinking ahead to the postpartum period, the core strength you maintain during pregnancy can be beneficial for recovery. However, it's crucial to give your body time to heal before jumping back into intense abdominal exercises. All women experience diastasis recti after giving birth, and specific exercises can help resolve this separation of the abdominal muscles.

The Psychological Aspect

It's not just about physical changes – pregnancy can also impact your mental health. Some women struggle with body image issues as their shape changes. Remember, your body is doing an incredible thing by growing a new life. If you're feeling anxious about these changes, don't hesitate to speak with your healthcare provider or a mental health professional.

A Word on Belly Wraps

You might have seen ads for belly wraps or bands promising to get your stomach flat after pregnancy. While these can provide some support, especially in the early days postpartum, they're not a substitute for proper core engagement and exercises. Some women find them comfortable, but they shouldn't be worn for extended periods.

In Conclusion

While the instinct to suck in your stomach might be strong, especially in early pregnancy and later in postpartum, it's essential to focus on engaging your core muscles properly. This approach not only supports your changing body but also sets the foundation for a smoother postpartum recovery.

Remember, your body is doing an incredible thing by growing a new life. Embrace the changes, focus on overall health, and consult with your healthcare provider for personalized advice. At the end of the day, a strong, properly engaged core is far more beneficial than a flat stomach during this special time in your life.

Learn all you need to know about your core & pelvic floor in pregnancy with my Mama Core Workshop!

Disclaimer: This blog post is for general information purposes only and should not be taken as medical advice. Always consult with your healthcare provider before starting any new exercise program during pregnancy.