Exercising during pregnancy is helpful to building strong muscles that help prepare the body for birth, according to KidsHealth.org. However, as you progress in your pregnancy, your muscles--particularly your abdominal muscles--adjust to support your growing baby. Therefore, if you are continuing to develop your abdominal muscles, you should avoid exercises performed on your back without support from an apparatus such as an exercise ball.
Side Lift
Your oblique, or outer abdominal, muscles can be strengthened with this exercise, which requires you to begin by lying on your side. Bend your knees in toward your chest, which helps to relieve some of the pressure on your back. You should find the position most comfortable when you are at a 45-degree angle. Place your arm straight out in line with your back, then rest your head comfortably on your hand.
While the motion of this activity is very small, it is beneficial in strengthening the obliques. Exhale to lift the rib cage as close to the hip bone as comfortably possible. Slowly lower back down, inhaling as you return to your starting position. Repeat eight to 10 times on this side, then switch to your opposite side. Repeat for an additional set.
Cat/Cow Exercise
Because you should avoid the lying position, particularly during your second or third trimester when your growing uterus can compress your blood vessels leading to the heart, exercises performed on all fours may be more comfortable for you to perform, according to BabyCenter.com.
Begin with your hands and knees on the floor and arch your back like a cat. Then, release the stretch to make a "U" shape with your back. Repeat eight to 10 times, then perform an additional set, if possible.
Wall Pelvic Tilts
This exercise from BeFitMom.com works your lower abdominal muscles. Begin with your back against the wall. Inhale to tilt your pelvis toward your shoulders as much as possible. You should feel your lower back move, but your upper body and back should remain stationary. While you may have a tendency to tighten the buttocks muscles during the exercise, this should be more focused on the abdominals. Exhale to release the pelvis back toward the wall. Repeat for eight additional repetitions.
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