Although pregnancy is not the time to diet or lose weight, it is a time to keep your body strong and healthy. Stomach exercises may seem like an impossible venture during pregnancy, but there are several exercises that are safe and beneficial. A strong stomach is important not only while carrying your baby but also for pushing your baby out when the time comes. After the first trimester, avoid any exercises that require you to lie in the supine position. Consult with your doctor before beginning an exercise program.
Kegels
Kegels are primarily known for strengthening the muscles of the pelvic floor, but they also work the deep muscles of your abdomen. To perform Kegels, you simply contract the muscles that you use to stop a flow of urine. Kegels can be performed standing, sitting or lying down. Contract the muscles then relax, or you can contract the muscles and hold the contraction for two to five seconds before relaxing. Perform 10 to 15 repetitions each time.
Cat Stretch
This stomach exercise helps stretch the muscles that run along your spine while also strengthening you abs. Kneel on all fours with your hands under your shoulders and your knees slightly wider than your hips. Slowly round your back by tucking your tail bone under and drawing your belly button up toward your spine. Hold here for a count of two, then allow your belly to sag toward the floor. Repeat this exercise 10 to 20 times.
Pelvic Tilt with Stability Ball
The pelvic tilt works the deep transverse abdominis muscle that becomes important in pelvic stability during pregnancy as your rectus abdominis muscles are stretched and weakened. Pelvic tilting may also help relieve low back pain caused by muscular fatigue. Start with the ball in your low- to mid-back with your body at an incline and your head supported by your hands. Exhale and draw your tailbone up while pulling your abdominal muscles in and tilting your pelvis upward. Hold the position for a count of two, then relax. Complete 10 to 15 repetitions.
Planks
Planks are a more intense way to work your stomach during pregnancy. This exercise will strengthen your deep core muscles and help improve your posture, both of which will benefit you during pregnancy. Begin on all fours then lower onto your elbows and extend your legs behind you. Contract the muscles of your stomach, back and glutes so that your body forms a straight line from your head to your heels. Hold this position for 30 to 60 seconds, then lower onto your knees. Repeat the plank three to five times.
References
- "American Council on Exercise Pre- and Post-Natal Fitness"; Lenita Anthony; 2002
- Kids Health: Exercise During Pregnancy
