{"id":40327,"date":"2026-06-29T16:56:18","date_gmt":"2026-06-29T14:56:18","guid":{"rendered":"https:\/\/mamayoga.es\/?p=40327"},"modified":"2026-06-30T11:53:10","modified_gmt":"2026-06-30T09:53:10","slug":"abdominals-a-lembaras-es-poden-fer","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/abdominales-en-el-embarazo-se-pueden-hacer\/","title":{"rendered":"Abdominals a l'embar\u00e0s: es poden fer durant la gestaci\u00f3?"},"content":{"rendered":"

Si est\u00e0s embarassada, \u00e9s molt probable que t'hagis preguntat en algun moment: es poden fer abdominals durant l'embar\u00e0s o s\u00f3n perjudicials per al nad\u00f3?<\/p>\n\n\n\n

La bona not\u00edcia \u00e9s que s\u00ed que pots treballar l'abdomen. Per\u00f2 segurament no de la manera que t'imagines.<\/p>\n\n\n\n

Durant l'embar\u00e0s el teu cos canvia molt\u00edssim, i tamb\u00e9 canvia la manera com et conv\u00e9 moure's. Ara l'objectiu ja no \u00e9s tenir un abdomen fort perqu\u00e8 s\u00ed, sin\u00f3 ajudar que tot el teu cos acompanyi el creixement del nad\u00f3, protegint l'esquena, el terra p\u00e8lvic i el teu benestar.<\/p>\n\n\n\n

En aquest article t'expliquem com fer-ho de manera segura i quins exercicis s\u00f3n els m\u00e9s recomanables a cada moment de l'embar\u00e0s.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Abdominals embar\u00e0s: qu\u00e8 passa amb l'abdomen durant l'embar\u00e0s<\/h2>\n\n\n\n

Com canvien els m\u00fasculs abdominals a mesura que creix el nad\u00f3<\/h3>\n\n\n\n

Durant l'embar\u00e0s, la teva panxa va creixent de mica en mica i els m\u00fasculs abdominals es van adaptant per deixar espai al teu nad\u00f3. \u00c9s un canvi completament natural i necessari.<\/p>\n\n\n\n

A mesura que passen les setmanes, \u00e9s normal que notis que el teu abdomen ja no respon igual que abans o que alguns exercicis et resulten m\u00e9s inc\u00f2modes. El teu cos est\u00e0 fent una feina enorme i necessita que tamb\u00e9 adaptem la manera de moure'ns.<\/p>\n\n\n\n

Per aix\u00f2, els exercicis que feies abans de l'embar\u00e0s no sempre seran els m\u00e9s adients durant aquesta etapa. I no passa res.<\/p>\n\n\n\n

Qu\u00e8 \u00e9s la di\u00e0stasi abdominal i per qu\u00e8 \u00e9s important con\u00e8ixer-la<\/h3>\n\n\n\n

Segur que alguna vegada has sentit a parlar de la di\u00e0stasi abdominal. \u00c9s la separaci\u00f3 dels m\u00fasculs rectes de l'abdomen que es produeix perqu\u00e8 el nad\u00f3 tingui espai per cr\u00e9ixer.<\/p>\n\n\n\n

En la majoria dels casos, forma part dels canvis normals de l'embar\u00e0s. El que \u00e9s important \u00e9s aprendre a cuidar aquesta zona amb exercicis adaptats, evitant aquells que generen massa pressi\u00f3 sobre l'abdomen.<\/p>\n\n\n\n

No es tracta de tenir por del moviment, sin\u00f3 de triar el moviment que millor sent al teu cos en aquest moment.<\/p>\n\n\n\n

El paper del core durant l'embar\u00e0s<\/h3>\n\n\n\n

Quan parlem del core no parlem nom\u00e9s dels abdominals. Tamb\u00e9 en formen part el s\u00f2l pelvi\u00e0, el diafragma i altres m\u00fasculs profunds que ajuden a sostenir el cos.<\/p>\n\n\n\n

Quan tots treballen en equip, \u00e9s m\u00e9s f\u00e0cil mantenir una bona postura, sentir m\u00e9s estabilitat i afrontar amb m\u00e9s comoditat els canvis que van apareixent durant l'embar\u00e0s.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Es poden fer abdominals durant l?embar\u00e0s?<\/h2>\n\n\n\n

Quan poden estar recomanats determinats exercicis abdominals<\/h3>\n\n\n\n

S\u00ed. Treballar l'abdomen durant l'embar\u00e0s no nom\u00e9s \u00e9s possible, sin\u00f3 que sovint \u00e9s molt benefici\u00f3s.

Aix\u00f2 s\u00ed, no parlem dels abdominals cl\u00e0ssics que probablement coneixes. Durant aquesta etapa busquem activar la musculatura profunda, millorar l'estabilitat i acompanyar el teu cos, no exigir m\u00e9s del compte.
<\/p>\n\n\n\n

Situacions en qu\u00e8 conv\u00e9 evitar-los o adaptar-los<\/h3>\n\n\n\n

Hi ha exercicis que \u00e9s millor deixar per a un altre moment. Els abdominals tradicionals, les elevacions de cames estirada panxa enlaire o aquells moviments que fan que la panxa s'abombi cap a fora solen generar massa pressi\u00f3.

La bona not\u00edcia \u00e9s que hi ha moltes alternatives igual d'eficaces i molt m\u00e9s respectuoses amb l'embar\u00e0s.<\/p>\n\n\n\n

La import\u00e0ncia de comptar amb supervisi\u00f3 professional<\/h3>\n\n\n\n

Cada embar\u00e0s \u00e9s diferent i cada dona viu aquesta etapa de manera diferent.

Per aix\u00f2 sempre recomanem practicar exercici acompanyat per professionals especialitzats en embar\u00e0s. Aix\u00ed podr\u00e0s seguir movent-te amb tranquil\u00b7litat, sabent que cada exercici est\u00e0 pensat per tenir cura de tu i del teu nad\u00f3.

A Mamayoga precisament fem aix\u00f2: adaptar cada moviment al moment en qu\u00e8 ets perqu\u00e8 gaudeixis de l'embar\u00e0s sentint-te fort, segur i acompanyat.<\/p>\n\n\n\n

<\/div>\n\n\n\n
\n
\"\"<\/figure>\n<\/figure>\n\n\n\n
<\/div>\n\n\n\n

Quins abdominals s\u00f3n segurs durant l'embar\u00e0s<\/h2>\n\n\n\n

Exercicis d'activaci\u00f3 profunda de l'abdomen<\/h3>\n\n\n\n

Els exercicis de respiraci\u00f3 i activaci\u00f3 conscient ajuden a enfortir l'abdomen sense exercir una pressi\u00f3 excessiva.

A m\u00e9s, s\u00f3n una forma molt bonica de connectar amb el teu cos i de prendre consci\u00e8ncia de tot all\u00f2 que est\u00e0 canviant durant aquests mesos.<\/p>\n\n\n\n

Treball del transvers abdominal durant la gestaci\u00f3<\/h3>\n\n\n\n

El transvers abdominal \u00e9s el m\u00fascul m\u00e9s profund de l'abdomen i actua com una mena de faixa natural que ajuda a sostenir tota la zona.

Aprendre a activar durant l'embar\u00e0s pot millorar l'estabilitat del cos i ajudar a protegir l'abdomen a mesura que la panxa va creixent.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Beneficis d'enfortir l'abdomen durant l'embar\u00e0s<\/h2>\n\n\n\n

Millor postura i reducci\u00f3 de mol\u00e8sties lumbars<\/h3>\n\n\n\n

Conformi la panxa creix, tamb\u00e9 canvia la manera com el cos reparteix el pes. Per aix\u00f2 \u00e9s molt habitual que apareguin mol\u00e8sties a l'esquena.

Mantenir un core actiu et pot ajudar a sentir-te m\u00e9s estable i alleujar part d'aquesta sobrec\u00e0rrega del dia a dia.<\/p>\n\n\n\n

M\u00e9s estabilitat i suport per al creixement del nad\u00f3<\/h3>\n\n\n\n

La musculatura profunda ajuda a sostenir el tronc i gestionar millor el pes que va augmentant al llarg de l'embar\u00e0s.<\/p>\n\n\n\n

Preparaci\u00f3 f\u00edsica per al part i el postpart<\/h3>\n\n\n\n

Treballar l'abdomen de manera adaptada tamb\u00e9 \u00e9s una manera de preparar el cos pel que ve despr\u00e9s.

Tenir una bona consci\u00e8ncia corporal pot ajudar tant durant el part com en la recuperaci\u00f3 del postpart, sempre respectant els temps de cada dona.<\/p>\n\n\n\n

<\/div>\n\n\n\n
\"\"<\/figure>\n\n\n\n
<\/div>\n\n\n\n

Com treballar el core de manera segura cada trimestre de l'embar\u00e0s<\/h2>\n\n\n\n

Recomanacions durant el primer trimestre<\/h3>\n\n\n\n

Si l'embar\u00e0s evoluciona amb normalitat, en principi podr\u00e0s continuar fent gran part de la teva activitat f\u00edsica, adaptant aquells exercicis que ho necessitin.

El m\u00e9s important \u00e9s escoltar com et sents i no exigir-te m\u00e9s del compte, aquest trimestre no es veuen gaires canvis externs per\u00f2 el nostre cos ja est\u00e0 posant tota la seva energia en la gestaci\u00f3.<\/p>\n\n\n\n

Adaptacions per al segon trimestre<\/h3>\n\n\n\n

A mesura que la panxa va creixent, t\u00e9 m\u00e9s import\u00e0ncia la feina d'estabilitat, mobilitat i respiraci\u00f3.

Tamb\u00e9 sol ser recomanable evitar passar massa temps estirada panxa enlaire i buscar posicions que resultin m\u00e9s c\u00f2modes.<\/p>\n\n\n\n

Cures especials al tercer trimestre<\/h3>\n\n\n\n

En aquesta etapa, l'objectiu canvia una mica. Ja no busquem fer m\u00e9s, sin\u00f3 continuar movent-nos per trobar-nos b\u00e9.

Els exercicis s'han d'adaptar a la teva energia, respectar les sensacions i ajudar-te a arribar al part amb confian\u00e7a.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Abdominals a l'embar\u00e0s: com enfortir el teu abdomen de forma segura<\/h2>\n\n\n\n

Tornant a la pregunta inicial, s\u00ed, podeu treballar l'abdomen durant l'embar\u00e0s. Per\u00f2 fer-ho b\u00e9 vol dir entendre que el teu cos ara t\u00e9 altres necessitats.

No es tracta de fer m\u00e9s repeticions ni esfor\u00e7ar-te m\u00e9s. Es tracta d'aprendre a activar l'abdomen de manera respectuosa, acompanyant tots els canvis que est\u00e0 vivint mentre el nad\u00f3 creix.

La respiraci\u00f3 conscient, el treball del transvers abdominal, l'activaci\u00f3 del terra p\u00e8lvic i els exercicis adaptats s\u00f3n alguns dels millors aliats per enfortir el core durant aquesta etapa.

I, sobretot, recorda una cosa important: l'embar\u00e0s no \u00e9s el moment de deixar de moure't, sin\u00f3 de descobrir una nova manera de fer-ho. Una manera m\u00e9s conscient, m\u00e9s respectuosa i molt m\u00e9s connectada amb tu i amb el teu nad\u00f3.<\/p>\n\n\n\n

\n
APUNTA'T JA I PROVA 10 DIES GRATIS<\/a><\/div>\n<\/div>\n\n\n\n

<\/p>","protected":false},"excerpt":{"rendered":"

Si est\u00e1s embarazada, es muy probable que en alg\u00fan momento te hayas preguntado: \u00bfse pueden hacer abdominales durante el embarazo o son perjudiciales para el beb\u00e9? La buena noticia es que s\u00ed puedes trabajar el abdomen. Pero seguramente no de la manera que imaginas. Durante el embarazo tu cuerpo cambia much\u00edsimo, y tambi\u00e9n cambia la […]<\/p>\n","protected":false},"author":5,"featured_media":40335,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[44,47],"tags":[56,180,57,75,125,59],"class_list":["post-40327","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo","category-yoga","tag-embarazo","tag-panales-de-tela","tag-yoga","tag-yoga-con-bebes","tag-yoga-embarazo","tag-yoga-para-mamas"],"yoast_head":"\nAbdominales en el embarazo: \u00bfse pueden hacer?<\/title>\n<meta name=\"description\" content=\"Descubre si se pueden hacer abdominales durante el embarazo, cu\u00e1les son seguros en cada trimestre y qu\u00e9 ejercicios conviene evitar para proteger tu suelo p\u00e9lvico y tu abdomen.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mamayoga.es\/ca\/abdominals-a-lembaras-es-poden-fer\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Abdominales en el embarazo: \u00bfse pueden hacer?\" \/>\n<meta property=\"og:description\" content=\"Descubre si se pueden hacer abdominales durante el embarazo, cu\u00e1les son seguros en cada trimestre y qu\u00e9 ejercicios conviene evitar para proteger tu suelo p\u00e9lvico y tu abdomen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mamayoga.es\/ca\/abdominals-a-lembaras-es-poden-fer\/\" \/>\n<meta property=\"og:site_name\" content=\"Mamayoga\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mamayogabcn\/\" \/>\n<meta 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