It is vitally important that pregnant women have strong abdominal muscles. These muscles help you support your body and carry the baby more comfortably. However, many women don't exercise these muscles as they should, for fear of somehow hurting the baby. Luckily, there are several exercises you can do to tone your abdominal muscles without fear of effects on the fetus.
Early Pregnancy Exercises
During the first four months of your pregnancy, you should be OK to lie on your back. For these exercises, start lying down on your back with your hands at your sides and your legs straight ahead. Slowly lift your head up and touch your chin to your chest. Hold this position for three seconds and then slowly lower your head. Repeat this exercise three to five times every day. This exercise should stretch your ab muscles if it is being done correctly.
The pelvic tilt is also an effective early pregnancy exercise for your abdominal muscles. Start by laying on your back and bending your knees. Press the small of your back down into the floor and stretch your stomach muscles. Hold this position for three seconds and return to a neutral position. Try to do this exercise five times a day. After the fourth month of pregnancy this exercise can be done against a wall.
Seated Transversus
This exercise has two variations stemming from the same basic pose. To start, sit down and make sure your body weight is positioned over your pelvis and your shoulders are centered with your spine. Expand your body by inhaling using your stomach. Exhale and pull your stomach inward toward your spine. Hold that position for 30 seconds and end with another deep breath using your stomach. The second variation begins in the same sitting position. Inhale using the stomach and expand your body. Exhale and contract your stomach toward the spine, but instead of holding it for 30 seconds, hold it for a count of one and inhale again. Do this for 50 to 100 repetitions.
Quadruped
This exercise is useful because it helps take weight off your pelvic area. Start this on all fours, making sure your hands are aligned with your shoulders and your knees line up with your hips. Let your stomach hang down in a relaxed position. Keeping your spine straight, pull in your stomach toward your spine and release. Try this exercise for 50 to 100 repetitions.
