Abdominal Exercise In Pregnancy

The American Council on Exercise states that as long as you were regularly involved in an exercise program prior to your pregnancy, you can continue to work out during your pregnancy, as long as you gradually reduce the intensity, time and frequency of your workouts during the second and third trimesters. Many women think that abdominal exercises can harm the baby, but this is a false assumption. ACE recommends that exercises in the supine position, which most abdominal exercises are, should be avoided the further you are into your pregnancy. However, there are a few abdominal exercises that can be modified to allow you to still work your core and stay fit throughout your pregnancy.

Side Plank

Start by lying on your right side on the floor. Stack your left leg on top of the right and bend both to create a 90 degree angle at your knees. Ensure that your hips, knees and shoulders are in alignment. Slowly lift your upper body off the floor to position your elbow below your shoulder with your forearm perpendicular to your body. Stabilize your core and slowly lift your hips off the floor to balance your weight between your forearm and your legs. Hold for a few seconds and slowly lower your hips back to the floor.

Bird-Dog

Kneel on the floor with your knees hip-width apart. Slowly lean forward by flexing at the hips and extend your arms to place your hands on the floor beneath your shoulders. Engage and stabilize your core so that your spine is in neutral alignment. Simultaneously lift and extend your right arm and left leg so that you balance your body weight between your left arm and right knee. Pause once the extended arm and leg are parallel to the floor, then slowly return them to their starting position and repeat on the opposite side.

Assisted Crunch

Position a Bosu Balance Trainer behind you and sit on the floor with your back resting on it. Bend your knees and flatten your feet onto the floor. Interlock your fingers behind your head and engage your abdominals to stabilize your core. Slowly recline across the Bosu until you feel your abdominal muscles lengthen. Begin the exercise by lifting your head and shoulders towards the ceiling. Pause briefly and slowly return to the starting position.

V-Sit

Position a Bosu Balance Trainer behind you and sit on the floor with your back resting on it. Bend your knees and flatten your feet onto the floor. Interlock your fingers behind your head and engage your abdominals to stabilize your core. Slowly recline across the Bosu until you feel your abdominal muscles lengthen. Begin the exercise by lifting your head and shoulders towards the ceiling. Pause briefly and slowly return to the starting position.