Deep core breathing

Breathing that activates the deep transverse abdominal muscle together with the pelvic floor. The foundation for regaining contact with the belly after pregnancy, and a gentle way to train the core when the bump is in the way of ordinary core exercises.

How to do it

1. Lie on your back with bent knees, or sit upright. Place a hand on the belly below the navel.
2. Breathe in through the nose and let the belly and lower ribcage expand.
3. Breathe out slowly through the mouth while gently drawing the navel toward the spine – like tightening a belt one notch.
4. Lightly contract the pelvic floor on the exhale if you can.
5. Hold the tension 3–5 seconds while continuing to breathe, then release. 8–10 breaths.

Tips

• The belly should flatten, not bulge. If it bulges, use less tension.
• Late in pregnancy: do it sitting or lying on your side instead of on your back.
• After birth this is the first abdominal exercise – crunches can wait.

Muscles

Primary: Transverse abdominis

Secondary: Obliques