Strengthening the Postpartum Tummy

I know it seems very early to be addressing this topic, but I still have "mummy tummy" from the last baby I carried! I am also interested in strengthening my tummy muscles now so that they are more prepared for the task ahead. Last pregnancy I experienced some discomfort as a result of my flaccid abdominal muscles, so I hope to be better prepared this time for the last trimester and for postpartum recovery.

Since birth #2 or 3, I have had a gap in the middle of my abdominal muscles that has grown a little with each pregnancy. (It's called abdominal separation, or more technically, diastasis recti.) Now I can easily put two fingertips into the gap. If you want to check your own abdominal muscles, you can do this:

Lie on your back on the floor with your knees bent and feet flat. Place the fingers of one hand across your middle just above your navel, and the other hand under your head for support. Slowly curl your head and chest toward your navel, using stomach muscles and not neck muscles to do it. As you do, feel across your abs with your fingertips. Is there a dip in the middle? Is it two or more fingertips wide? Do you have a small mound protruding in the middle? If so, that is abdominal separation. You have plenty of company! It occurs pretty frequently for women at the end of pregnancies because of the expanding uterus within and because the connective tissue in the middle was softened by pregnancy hormones.

When I first started seeking information about this, the first thing I learned was that everything I had tried before was all wrong! Crunches and bends do nothing to close the gap, and can actually cause harm. I almost hurt myself doing these exercises last time, and they didn't seem to help shape me up at all.

Now I know that exercises like crunches and sit-ups only work the outer layer of abdominal muscles (the "six-pack" layer). What needs to happen is a slower process of strengthening and shortening the inner, foundational layers before working the outer ones. If you are in the postpartum stage, and even months or years postpartum, it might be helpful to seek out one of those workout methods that involve "core" strengthening. These tend to include exercises that have slow, controlled motions that work the inner muscle layers.

As for me, I am approaching the 12th week of pregnancy, and will not be starting any new exercise regimen. Instead, I'm concentrating on just tightening those core abdominal muscles, holding them in as I go about daily activities. Shoulders centered, erect posture, and a tight abdomen just while I'm working or walking about seem to be helping already.

The First-Trimester Trial

I really enjoy being pregnant. In fact, there is hardly anything I can complain about, even when it comes to the final days when I'm heavy-laden! Even once the baby drop has dropped, and I walk around feeling like I'm slowly splitting in half, I regard it with excitement, knowing the time is near... But there is one thing about pregnancy that I really can't wait to get past, and that is morning sickness.

For me, "morning" sickness is more like "afternoon-and-evening" sickness. So far, I haven't thrown up, but sometimes I wish I would, and the feeling makes it really hard to function. Some evenings I have prepared supper for my family, and then excused myself, going to bed without eating. Poor abandoned family!

But I have discovered some ways to deal with nausea that really seem to help. Here are some:

1) Make the most of the times of day when I feel good. I usually feel fine when I first get up, so mornings are most productive for me! I try to write and plan important activities then, and get to work before my feel-good time wanes.

2) Adjust the meals I prepare. I used to cook a lot with garlic and onions. You can well imagine that's changed! Veggies and meats are now a little more bland, but no one complains as long as they are salted. :o)

3) Cook less; eat more raw or cold foods. Raw veggies are better for us anyway, and hubby is happy if he gets just one hot meal a day. Many times I am even able to work my funny cravings into a meal that everyone likes, even if they do look at me strange. (Cucumber, cream cheese and mustard sandwiches, anyone?)

4) Cut way back on sweets. They make it worse, at least for me they do, even if I think I want them. I don't even put sugar in my herbal tea.

5) Sip cool water with a squeeze of lemon. Ahhhhhh.

6) As much as possible, avoid odors that set off nausea. I keep my hair swept back because hair smells funny to me, clean or dirty. I leave the area before anyone uses hairspray or flowery-smelling hand soap. I change our pillowcases twice a week. I use mild homemade laundry soap instead of perfume-y store-bought soap.

7) Don't fuss at the family, even though I'm feeling bad. My family is my best ally during this trying time! My fussiness affects the children, and they fuss at each other, and the tension in the house really makes the nausea worse. Besides, if I've been fussing at them, who's going to volunteer to change the toddler's diaper for me? ;o)

Benefits of Home Birth

As it says in my header above, I plan to have this baby at home. Not all of our children were born at home, but the Lord kinda nudged us that way when we came to Guatemala. Home is a cleaner, safer environment for bringing a new baby into the world, and is much more peaceful and private than a hospital. I love being at home for labor and delivery!

What about pain relief? It is true that at home I do not have the options of pain relief drugs and epidurals. But I do benefit from the comfort of being home, where I can eat or drink as needed, labor in whatever positions feel right at the moment, slip into my birth pool whenever I want to, and can even birth the baby right into the warm water. My husband and children are included in the birth process. (Actually, hubby's necessary! Children can leave when Mommy needs them to. ;o)


...And NO ONE is there pressuring me to do ANYTHING. All of that adds up to real peace, and I can focus on the miracle at hand. In labor, a calm, relaxed woman is a woman who can deal with her pain. Fear, uncertainty, intimidation and confusion add tension to the dynamics of labor, and increase pain to unbearable levels. No wonder women cry out for an epidural!

I truly believe, nay, I KNOW, that there is a gentler way to give birth than what the typical hospital situation has to offer.

Welcome!

Welcome to my new blog! I hope you are blessed by your visit here, and that you will come by often. If you would like to, please leave a comment to let me know you were here.

We believe that children are an heritage of the Lord, and the fruit of the womb is His reward. Each child God gives us is a precious gift, given on purpose by our Creator.

I'm so glad you came by. Enjoy reading...

I weighed in this morning at 141 lbs. Whew! My starting weight was 138, and I KNOW the baby doesn't weigh three pounds yet, ha ha. Mom said that's the baby's nest. :o) (Aren't moms the greatest?)

I am almost two months along now, and the news is starting to get out. Our parents and families know, and some close friends, and we'll let it filter out from there. Maybe it's time to unveil this blog, too!

The book I'm reading says Baby measures about 1.25 inches from head to bum. S/he has a beating heart already!

Lord, bless this little one with a strong, healthy body. As You form the child with your own loving hands, may each member grow and develop to bring honor and glory to You! Bless that little beating heart, and may this child choose You early in life to be his/her Lord. Amen.