Keeping your abdominals strong during pregnancy can help relieve back pain, prevent separation of the muscles and even ease labor and delivery, reports Progressive Parent Series. But with the drastic changes your body is undergoing, many traditional ab exercises can be difficult or even dangerous to perform. Trying a few new moves and modifying some old favorites gives you a variety of safe pregnancy exercises to target all the muscles in your abdomen.
How To Target Abs Safely
During the first trimester of pregnancy, you can safely perform abdominal exercises as usual, including crunches and sit-ups. However, once your second trimester begins, you need to avoid lying flat on your back; this position puts pressure on a major vein, which can lower your blood pressure and decrease your baby's oxygen flow, according to StorkNet. Continue to strengthen your abs through your second and third trimesters by performing exercises that don't require you to lie flat on your back.
Quadruped
Begin on your hands and knees. Exhale as you draw your abdominals up and into your spine; inhale as you relax your muscles back down. Complete 12 repetitions.
Basic Side Crunch
Lie on your right side with your right knee slightly bent and your right arm extended on the floor to support you. Place your left hand behind your head, bend your left leg and bring your left elbow and knee together using a slow, controlled movement; your head should move along with your elbow. Complete 25 repetitions and switch sides.
Advanced Side Crunch
Lie on your right side with your right knee slightly bent and your right arm either extended on the floor for support or resting on your belly, with your elbow on the floor. Cross your ankles and place your left hand behind your head. Slowly raise your head, left elbow and feet off the floor as high as possible; hold the position for one count before lowering back down. Complete 25 repetitions and switch sides.
Modified Reverse Crunch
Stack several large pillows high enough that your head is above your heart when you lie back against them. Lean back on the pillows with your knees bent and feet and palms flat on the floor. Contract your abs and gently tilt your pelvis forward; hold the position for one count before releasing. Complete 25 repetitions.
Modified Crunch
Lean back against the stack of pillows, making sure your head remains above your heart; keep your knees bent and your feet flat on the floor. Place your hands behind your head with your elbows pointing out to the sides. Contract your abs and raise your head and shoulders as high as you can go; hold the position for one count and lower back down. Complete 25 repetitions.
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