Although no abdominal exercises will give you a flat belly during pregnancy, abdominal strengthening holds many benefits for pregnant women. A strong abdomen can decrease pelvic and back pain, improve your mobility and help you push more effectively during delivery. Although most traditional ab exercises, including sit-ups and crunches, are fine in your first trimester, you will need to modify your abdominal workout routine during the second and third trimesters to accommodate your growing belly.
Safety Considerations
At around 20 weeks of pregnancy, many women experience a diastasis recti, a separation between the right and left side of the rectus abdominis muscle, which covers the center front part of your abdomen. This normal pregnancy occurrence causes less support for the lower back, which can cause increased back pain and discomfort. To avoid worsening the condition, pregnant women should avoid movements that require the rectus abdominis to contract against gravity.
After the first trimester, steer clear of abdominal exercises that require you to lie flat on your back. In this position, the growing weight of your uterus can compress blood vessels leading to your heart and potentially deprive your unborn baby of oxygen.
Knee Lifts
Karen Clippinger, M.S.P.E., a kinesiologist at Loma Linda University Medical Center in Southern California, tells "Fit Pregnancy" that strengthening the abs can decrease the pressure that pregnancy puts on a woman's spine and counter their tendency to develop a more pronounced lower back curve. One of her top picks for safely strengthening the abs during pregnancy is the seated knee lift. To do the move, sit at the edge of a sturdy chair and place your feet right under your knees. Put your hands under your buttocks and contract your abs so that your pelvis tilts under. In this position, bring your bent left knee towards your chest. Contract your abs again and bring your foot back to the floor. Hold the move for a few seconds, then repeat. Do 8 to 12 reps with the left leg, then move to the right.
Seated Transversus
Instead of doing traditional abdominal exercises such as sit-ups and crunches, which can make the diastasis worse, licensed physical therapist Debbi Goodman, MSPT, recommends that pregnant women focus on working the internal obliques and the transverse abdominals, which lie along the sides of your belly.
To do the seated transversus exercise, sit on the floor with your weight centered over your pelvis. Take a deep breath, then exhale and pull your belly button into your spine. Hold the position for 30 seconds, then inhale and repeat.
Pelvic Tilts
In addition to strengthening your abs, pelvic tilts can also alleviate back strain and pressure during pregnancy. Get down on all fours with your wrists under your shoulders and your knees hip-width apart. Keeping your back flat, pull in your abdominal muscles and tuck your rear end under you. Hold the position for three seconds, then return to a relaxed, flat-back position. To prepare for delivery, the Ask Dr. Sears website suggests doing the exercise 50 times, four times a day.
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