While pregnancy is a joyous, expectant time, its physical demands can lead to feelings of exhaustion and stiffness throughout a woman's body. The Centers for Disease Control and Prevention note, however, that exercising during pregnancy can boost your energy levels and increase your sense of well-being. Exercise also strengthens the back and abdominal muscles, supporting your baby and improving your posture. Choose gentle exercises, and consult to your doctor before beginning an exercise regimen while you are pregnant.
Yoga
Yoga poses can strengthen the abdominal muscles and provide relief from constipation, the Health and Yoga website reports. Yoga exercises for the abdomen are separated into those suitable for the first, second and third trimesters.
For the first trimester, try the Sleeping Abdominal Stretch Pose to tone your abdomen and relieve stiffness. Lie on your back with your arms stretched out and flat on the floor, creating a "T" with your body. Bring your knees toward your hips, leaving the soles of your feet on the floor. Keep your knees together and slowly lower your legs to the left while turning your head to the right, using your abdominal muscles to control the lowering motion; feel a gentle stretch in your spine. Engage your abdominal muscles and pull your knees upright while returning your head to the starting position. Repeat on the other side. Perform eight times on each side.
Swimming
Pregnant women often find exercising in a swimming pool easier than exercising on land, due to the weightlessness experienced in water. According to the TargetWoman website, swimming uses all major muscle groups, including the abdominal muscles, which are activated when you twist your torso during a swimming stroke, or when you kick your legs for propulsion.
To target the abdominal muscles, try standing with your back to the pool wall, your elbows hooked over the pool's side. Engage your abdominal muscles, pull your knees toward your chest and hold the position for five seconds before lowering your feet to the pool floor. Repeat eight times.
Abdominal Strengtheners
The North Dakota Department of Health recommends abdominal strengthening exercises for pregnant women. To do a leg raise, lie on your back with your legs bent and feet on the floor. Engage your abdominal muscles and pull one knee toward your chest, then straighten your leg so your toes point toward the ceiling. Hold the position for five seconds, then bend your knee and lower your foot to the floor. Repeat with your other leg. Perform eight times for each leg.
To perform a knee reach, lie on your back with your legs bent and your feet on the floor. Engage your abdominal muscles and pull one knee toward your chest while lifting your head from the floor and reaching your nose toward your knee. Hold the position for five seconds, then slowly lower your head and leg to the floor. Repeat with your other leg. Perform eight times for each leg.
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