Exercising without using stomach muscles is necessary if you are pregnant, had a C-section, an appendectomy, abdominal tear or strain or any other condition that may be aggravated by movement in the abdominal region, according to the American Academy of Family Physicians. Unfortunately, many exercises require the stomach muscles for stabilization and support. However, you can use a weight bench as a stable surface, which will allow you to exercise without using your stomach muscles.
Smith Machine Bench Press
Step 1
Place a flat bench underneath a smith machine. The smith machine limits the range of motion and provides increased stabilization.
Step 2
Lay with your back flat on the bench so that your upper body is directly under the smith machine bar.
Step 3
Grip the smith machine bar with an overhand grip with your hands about shoulder-width apart.
Step 4
Raise the bar off of the safety hooks and lower it toward your chest and bringing your elbows out to the side.
Step 5
Push the bar back up when your elbows reach a 90-degree angle and form a straight line from one elbow to the other elbow across both shoulders and the chest. Pressing up will work the muscles of the chest, triceps and shoulders.
Step 6
Continue repeating repetitions until the muscles are fatigued and then return the bar to the safety hooks.
Incline Bench Curls
Step 1
Adjust the upper part of the weight bench so that it is at a 45-degree angle. Also adjust the weight bench seat so that it's angled up towards the ceiling at a 45-degree angle opposite of the upper part.
Step 2
Lay with your back flat on the bench and feet flat on the ground.
Step 3
Grab a pair of dumbbells and allow your arms to relax to the floor. The arms should be perpendicular to the floor with palms facing each other.
Step 4
Bend at the elbow, bringing the dumbbells up toward the shoulder. The elbow and shoulder joints should remain stationary with the forearms and wrist moving toward your shoulder. This will require the biceps muscles to activate to lift the weight.
Step 5
Lower the weight back to the starting position once the dumbbells are 2 to 3 inches away from the shoulder.
Step 6
Repeat this motion until fatigue in the biceps prevents you from completing the full range of motion with correct form.
Tips and Warnings
- Do not draw in your stomach during the exercise to further prevent stomach muscle activation. This maneuver increases abdominal pressure and activates the transversus abdominus muscle.
- You should always consult your doctor before implementing or changing your exercise and fitness program.
Things You'll Need
- Weight bench
- Smith machine
- Dumbbells
References
- American Academy of Family Physicians: Exercise During Pregnancy
- American Family Physician; "Exercise During Pregnancy"; Thomas Wang, Barbara Apgar; April 1998
- "Dynamic Medicine"; Replacing a Swiss Ball for an Exercise Bench; Gregory J Lehman; 2005
- Berkley Parents Network: Postpartum Tummy
- Body Results: Abdominal Exercises During and Post-Pregnancy
