Staying fit and healthy through pregnancy is of utmost importance, not only for your health, but also for your baby's. Keeping your muscle strength and endurance up can also help your labor and delivery process. Although there are some exercises that should be avoided during pregnancy, like regular crunches or situps, there are many different ab exercises that may be done safely during the second trimester.
Side Plank
Side planks work your obliques muscles but also use many muscles as stabilizers, such as your gluteus, hip and chest muscles. Use a yoga mat on hard flooring. Lie on your right side on the mat, and put your right lower arm on the mat under your shoulder, perpendicular to your body.
Put your left leg directly on top of your right leg and straighten your hips and knees. Straighten your body and bend your elbow to 90 degrees so that your body is propped on your feet and lower arm. Hold this position for 10 to 30 seconds, then slowly lower to the floor. Continue breathing throughout the movement.
Flip over and do the same thing on the other side. Perform two sets on each side. To make this exercise a little easier, perform it with your knees bent so that your weight is on your knees instead of your feet.
Hanging Leg Raises
This exercise requires the use of a high bar and works your rectus abdominus muscles. Grab a high bar with your hands. Raise your legs by flexing your knees and hips until your hips are completely flexed. Flex your waist and raise your knees up toward your shoulders. Slowly lower your legs to starting position for one repetition. Do two sets of five to 10 repetitions. This move can also be done on a captain's chair.
V-Sit on a BOSU Ball
You could use an exercise ball for this, but a BOSU ball is stabler. Place the BOSU ball with the flat side down. Sit up straight on it with your back straight, your feet flat on the floor and your arms extended straight out. Lean backward until you feel your abs engage. Hold this position for five to 10 seconds, then slowly return to your starting position. Gradually increase the time for which you can hold the position. Perform up to 10 repetitions.
Caution
Once you enter into the second trimester, exercises that require you to lie flat on your back are no longer safe, since that position can lower your blood pressure. In addition, blood vessels leading into your heart may be compressed by your heavy uterus, which may cut off blood oxygen to your baby.
Always speak to your doctor about starting an exercise routine when pregnant, particularly if you've been sedentary before getting pregnancy. Start small and work out with a partner. Stop and seek medical attention if you have shortness of breath, chest or abdominal pain, dizziness, headache pain or vaginal bleeding.
