Muscle Pregnant

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Hollie Grant shares her expert fitness tips for supporting posture, and aiding recovery


July 18, 2020   |   
Hollie Grant


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You are reading: BALANCE / 3 Important Muscles to Strengthen During Pregnancy
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When you’re pregnant, exercise can seem a little daunting. You’re not always sure what you can do, you’re not sure what to prioritise, and you’re not always feeling full of energy and in the mood. However, exercising during pregnancy is one of the best ways you can prepare yourself for labour, and the demands of the postnatal period.
Here I discuss the three most important muscles to focus on, in order to support your posture as your bump grows, help speed up labour, and aid you in a speedy recovery – no matter what labour you experience.
Why is it important? Our pelvic floor is actually part of our “core”. It supports our internal organs, controls the passage of urine and faeces, and plays a huge role in sexual function and enjoyment. During pregnancy, the pelvic floor is placed under growing strain with the weight of your baby, and the relaxation of muscles caused by pregnancy hormones.
What exercises should I try? Kegel exercises are exercises specifically for the pelvic floor and can help prevent stress incontinence (leaking when sneezing, coughing, laughing etc). They should be practiced in various positions (you’re not only ever going to sneeze sat with your legs crossed) so try them in standing, kneeling, squatting etc. For the best pelvic floor workout combine 10 second holds (to target your slow twitch muscles), with 10 rapid pulses (to target your fast twitch muscles).
Why is it important? This muscle is a deep abdominal muscle that wraps around the core like a corset and supports your bump. When it contracts it synches in the waist, just like a corset would. This is important to support the lower back and stabilise the pelvis – both areas that have a big job during pregnancy.
What exercises should I try? To activate the transverse muscle start in 4 point kneeling (hands and knees) with a nice neutral spine. Let your bump hang down towards the floor, keeping a neutral spine, as though your baby is hanging in a sling. Exhale and engage the pelvic floor and lift your bumps up away from the floor (without moving your spine) as if tightening up the corset. Inhale to release it. Ensure you can keep breathing and smiling during the contraction (eg don’t go too excessive) and repeat for up to 10 reps (stop when you lose your technique though). 
Why is it important? During pregnancy, our bumps pull on the front of our pelvis as they grow. Over time this can cause the pelvis to tilt forwards and the lower back to arch. This can lead to lower back tension and can also stretch the glutes and hamstrings, causing them to weaken – so maintaining good glute strength during pregnancy is really important.
What exercises should I try? Ensure you add squats, lunges and deadlifts into your daily routine. Good technique is really important, so make sure you maintain a neutral spine throughout, and push through your heels to encourage the glutes to do the work.
Hollie Grant is an Award-Winning Pilates Instructor & Fitness Expert. Hollie also offers The Bump Plan classes live via Zoom, a trimester specific training methodology designed for all stages of pregnancy that combines low-impact cardio and Pilates. Designed to prepare the body for labour, reduce pregnancy-related aches & pains, and develop muscles required with a new-born, The Bump Plan is the first plan of its kind to incorporate this unique combination. Just £10 per class – and free for NHS workers – click here to book your place.
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If you accidentally strained a muscle while pregnant, here’s why it happens.
During pregnancy , your body changes a lot. Weight gain , shifting posture, loose joints , and an evolving shape can all contribute to aches and pains , along with stability issues or risk of injury. This is primarily because of relaxin.
It’s pregnancy hormone responsible for relaxing ligaments and arteries throughout the body in order to prepare for labor and delivery, as well as manage increased blood volume. As a pregnant woman, you may consequently experience things like a pulled hamstring, back or hip pain or acid reflux .
This is especially true if you’re working out . Our experts explain why pulled muscles are more common throughout pregnancy, and how to keep your muscles safe to avoid strain.
“There are a handful of reasons why being [pregnant] makes you more susceptible to pain, injury, and pulled muscles,” says Steve Washuta , a certified personal trainer in Savannah, Georgia. “Firstly, there are hormonal changes: hCG, prolactin, estrogen, progesterone, oxytocin, and relaxin. Relaxin will loosen up ligaments and joints around the pelvic region among other things in preparation for the pregnancy. It has also shown to actually widen feet, making women feel less stable, and clumsy when coupled with weight gain and change of body shape.”
Potassium levels are often lower during pregnancy. Without adequate potassium, muscle flexibility is limited.
A growing belly means that your body weight is distributed toward the front, too. This forces lower back and abdominal muscles to overwork. Plus, as the pelvis widens and shifts, says Washuta, a pregnant woman can experience sciatica in the lower back, hips, glutes or legs. This is due to compression on the nerves.
Additionally, potassium levels are often lower during pregnancy, adds Dr. Lisa Folden , a licensed physical therapist and naturopathic lifestyle coach. “Without adequate potassium, muscle flexibility is limited, meaning [that] activities that call upon muscle contractions or muscle lengthening can easily result in a muscle tear, pull, or strain,” she says.
Many pregnant women are familiar with round ligament pain. It’s a sharp feeling near the low belly or groin area that normally occurs in the second trimester, due to ligaments that stretch as both baby and belly grow. But, pulled muscles are a little different. They’re more similar to a strained—not sprained—muscle than anything else. Aaptiv Trainer Amanda Butler says pulled muscles happen when a muscle, or the tissue connecting muscle to bone, is overstretched or torn. Conversely, sprains involve stretches or tears in ligaments, which connect bone to bone at your joints.
“A ‘pulled’ muscle typically means that the muscle was stretched beyond its ideal limit,” says Dr. Folden. “In this way, a ‘strained’ muscle can be the exact same as a ‘pulled’ muscle. However, ‘straining’ a muscle can also include injuries that result from an over-contraction of the muscle when the muscle is being used from the shortened position.”
All in all, there are three grades of pulled muscles, notes Washuta:
As mentioned, many women may feel pulling in the groin area related to round ligament pain. Pulled muscles tend to happen elsewhere, when pregnant women lose their balance, twist an ankle, or strain the lower back and knees. Abdominals and inner thigh muscles are also key targets, says Dr. Kellen Scantlebury of Fit Club Physical Therapy & Sports Performance.
“Pregnant women tend to suffer from pulled muscles in many of the same places as non-pregnant people, like the hamstrings, quadriceps, calves, and low back,” agrees Dr. Folden. “However, one unique pulled muscle that happens often in pregnancy is that of the rectus abdominis (abs or six-pack muscles). This injury occurs when the muscles of the front abdominal wall spread and or split as the uterus grows larger, resulting in diastasis recti .”
Be mindful that your weight is now front-loaded, says Washuta, meaning that your back muscles are working in overdrive. He recommends seated exercises with back support to allow your back and core muscles to relax. This way you can focus on strengthening specific muscle groups.
Also, it’s best to try to stick to the type of exercise that you’re used to doing pre-pregnancy, with proper modifications , rather than introducing something new or strenuous. Dr. Folden suggests stretching and moving as much as possible. If you think you’ve accidentally pulled a muscle, make an appointment with a physical therapist or your doctor.
“Make sure [that] you do a light warm-up, and avoid jumping into a workout cold,” says Butler. “Mild strains can use the ‘RICE’ approach: rest, ice, compress, and elevate. If it’s more severe, see a doctor to make sure [that] there’s not a fracture. Overall, be mindful of your movements. Just because your range of motion can increase during pregnancy doesn’t mean [that] you should push to your new range of motion. Avoid overstretching and work on strengthening exercises instead.”
Aaptiv has maternity-safe workouts that can be easily modified to meet your needs. View our maternity program here.
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Muscle Pregnant