Finding out that you are expecting a baby can be a very exciting time. During your pregnancy, questions may arise about what is safe for you and your baby. In the first trimester, it is fine to do abdominal exercises, but as your pregnancy progresses, these exercises will no longer be safe. Consult your doctor before beginning any exercise regimen during your pregnancy.
Exercise In The First Trimester
Jeanne-Marie Guise, an obstetrician and gynecologist with the Oregon Health Services Center, tells the BabyCenter website that crunches and sit-ups are fine to do in your first trimester. The Labor of Love website agrees that abdominal exercises are OK to continue or begin to do in your first trimester --- warning that you should be careful not to overexert yourself, because this can be stressful on the fetus and can cause dehydration. Be sure to monitor how you are feeling while exercising. For example, if you experience shortness of breath, vaginal bleeding, headache, abdominal pain or dizziness, you should stop your exercise routine and alter how you work out --- after consulting your doctor.
Safest Abdominal Exercises
Certain types of abdominal exercises are better for pregnant women than others. The Birthing Naturally website suggests an abdominal exercise called pelvic rocking. Pelvic rocking begins with you on your knees in a crawling position. In this position, you should tilt your pelvis downward, which causes your deep abdominal muscles to contract. Lift your pelvis back up and repeat. Another exercise you can do throughout your pregnancy begins with you on your side and your legs bent at a 45-degree angle. Move your rib cage toward your pelvic bone, exhaling during this movement. When you contract your waist and go back to you starting position, you should be inhaling.
Beyond The First Trimester
Exercise beyond the first trimester is fine. In fact, exercise is an important part of having a healthy pregnancy. The American Council on Exercise warns, however, that you should not do abdominal exercises where you must be on your back past the first trimester. These exercises constrict your vena cava, which is responsible for providing blood and oxygen to your baby. These exercises can not only deprive your baby of oxygen and blood, but can also make you dizzy. The ever-larger fetus inside you will make these exercises increasing difficult, in any case, and nearly impossible by the end of your second trimester.
Warnings
No matter which exercises you do, you should always consult your obstetrician prior to creating or continuing any exercise regimen during pregnancy. Depending on your specific situation, some exercises considered safe for others may not be safe for you. Never do what your body cannot physically not handle; this means that you should be taking into consideration your loss of muscle and extra weight. If you can hold a conversation with someone while you are exercising and not become too out of breath to talk, you are at a good intensity level, the American Council on Exercise explains. Watch for signs that your exercise is too difficult --- vaginal bleeding, preterm labor, abdominal pain, dizziness, amniotic fluid leakage, calf swelling or a decrease in fetal movement are examples.
References
- BabyCenter: Is it Safe to do Sit-ups or Abdominal Crunches During Pregnancy?
- The Labor of Love: Is it Safe to do Abdominal Exercises During the First Trimester?
- American Council on Exercise: Exercise and Pregnancy
- Birthing Naturally: Pregnancy Abdominal Exercises
- The Labor of Love: Is it Safe to do Abdominal Exercises During the First Trimester?
