Often it is only after giving birth that women realize how lucky they are to have a baby. firm and toned stomach, or even quite flat for some … Because after a childbirth, rehabilitation exercises are necessary to regain abdominal tone for both aesthetic and medical reasons.
If the perineum rehabilitation is often mentioned to limit the risk ofurinary incontinence and prolapse (organ descent), abdominal rehabilitation remains less well known to young mothers, to whom it can nevertheless provide invaluable help. “Abdominal rehabilitation is for all women who have given birth, especially when the birth is carried out naturally (or vaginally)“explains Sabine Vallière, physiotherapist in Paris.
Pregnancy and childbirth change the position of the abs
Because it is not a scoop, pregnancy distorts the belly. But it also upsets the internal organization of organs and muscles. Among them: abdominals, that group of four pairs of muscles that surround the abdomen area. In pregnant women, the development of the uterus forces the abdominals to “make room”. Thus, the muscle fibers are modified in depth and the rectus females located at the front of the belly (the muscles which constitute the famous “chocolate bar”) are off-center, migrating to each side of the belly: this is what specialists call it diastasis. Ultimately, during childbirth, the cervix opens to allow the baby to pass through uterine contractions but also to the thrust induced by abdominal work. Here again, the muscles are put to the test. This is why it is important to pamper them after such an effort. “Abdominal rehabilitation will allow the young mother to find a good placement of the lumbar region [vertèbres du bas du dos] and correct the internal pressures of the abdominal strap towards the lower abdomen and the perineum“explains Sabine Vallière. To ensure a good return to normal, it is therefore important to re-educate your abs, even before resuming a sporting activity.
What exercises re-educate the abs?
Concretely, 10 sessions (prescribed by your midwife or your gynecologist within six to eight weeks after giving birth) may be enough to re-educate your abs, provided they are well conducted: “It is strongly recommended to do your sessions with physiotherapists or health professionals for motivation, good positions and to avoid bad attitudes“thus warns Sabine Vallière. What should you expect?”The exercises performed are initially hypopressive type“details the physiotherapist, which consists in toning the perineum and the abdominal wall thanks in particular to a contraction of the deep abdominal muscles. It will then be necessary to take care to exhale intensely while digging the belly, as if you were trying to bring your navel as close as possible to your spine. “Then we associate this work with more and more intense exercises and we end with more classic exercises with always vigilance on the “tummy” position and on the active locking of the perineum.“continues Sabine Vallière. Result:”abdominal muscle fibers are reactivated and realigned, especially those of the deep muscles“specifies the physiotherapist.
Lower back pain, round stomach and incontinence
If abdominal rehabilitation is not or improperly performed, several risks may arise. First of all, the pregnancy may have resulted in hyperlordosis, which is an exaggerated curvature of the lower back. Without proper abdominal rehabilitation, this poor posture leads to lower back pain. Another risk: a support of the belly on the perineum, which can eventually lead to a descent of organs. Finally, a third possible complication is that of the persistence of the diastasis, the decentering of the two rectus abdominis on each side of the belly. If this defect is not corrected, “the weakness of the abdominal strap persists, with aesthetic repercussions and in everyday life“warns Sabine Vallière: the belly remains round, back pain is frequent, the risks of incontinence and gynecological problems are increased and the internal organs are propelled forward, which causes stomach pain during moderate efforts like climbing stairs or running.
With or without rehabilitation of the perineum?
Abs and perineum are two closely related muscle groups, and the work of one influences the condition of the other. “Abdominal rehabilitation is a very recommended complement to the rehabilitation of the perineum, in a preventive way but also to relieve on a daily basis. We can possibly do perineal rehabilitation without the abdominal but never the other way around!“emphasizes Sabine Vallière.
Once these rehabilitations are completed and the stomach tone regained, you are ready to actively resume your favorite sport.
Sources:
- Interview with Sabine Vallière, physiotherapist in the 15th arrondissement of Paris
- Abs, stop the massacre, Dr Bernadette de Gasquet. Editions Robert Jauze
- Abs without risk, Blandine Calais-Germain. Editions Desiris
>> To read also:
Fit after pregnancy
Childbirth: we tell you all about the aftermath
Pregnancy: can we practice physical activity?
Getting back into shape after the cesarean
