Sunday 12 April 2015

Physical exercise: Pregnant women (II)

How do women can work out the CORE? Firs of all, the CORE is the part of the body that include the muscles of the front part and back part of the  abdomen.

As I said in the previous post, "Physical exercise: Pregnant women (I)", womens in pregnancy should work out the  whole body but paying particular attention in this part of the body, the CORE.

The most famous way of working out the abdomen is in supine position and performing a back bending. That's not a wrong way of enhancing it but I remember that from the third quarter on pregnant women musn't do it because of the weight of  the uterus; it compresses the inferior vena cava (IVC) which decreases venous return to the heart  (Wells,1992; Wo lfe, Ohtake, Mottola & McGrath, 1989).

Saeterbakken A.H. & Fimland M.S (2011) made and study on this topic. Thus, the purpose of it was to compare the electromiographic activicty (EMG) of the superficial muscles between seated, standing, bilateral and unilateral dumbbell presses. The results were really clear, to enhance neuromuscular activation of the superficial core muscles standing and unilateral exercises should be used insted of seated and bilateral exercises.

Thereby, is not necessary to specifically perform abdominal exercises, multiarticulars one performed in standing position and unilaterally should improve the superficial muscles of the CORE.
                                                                          Picture 1: Unilateral-standing shoulder press

We will continue writing about this issue in the next posts.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Saeterbakken, A. H., & Fimland, M. S. (2012). Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. European journal of applied physiology, 112(5), 1671-1678.
Wells, C. (1992). El ejercicio durante el embarazo. En Mujeres, deporte & rendimiento (Perspectiva fisiológica): Vol. 1.Cap. 9. Barcelona: Editorial Paidotribo.
Wolfe, L., Ohtake, P., Mottola, M. & Mcgrath, M. (1989). Physiological interactions between pregnancy and aerobic exercise. Exercise and Sport Sciences Reviews,  17, 295351.

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