Abdominal Exercises At 5 Months Pregnant

Abdominal exercises focus the work on the rectus abdominus, or the superficial muscles of your belly region. During the fifth month of pregnancy, this region begins to expand faster than during the beginning months of your pregnancy. As your belly expands, it places stress on a fascia, known as the linea alba. Use care when performing abdominal muscles to avoid increased stress on this fascia.

Safely Target Abdominals

Avoid endangering your fetus or causing a separation between your rectus abdominus muscles by choosing abdominal exercises that focus on the deep abdominal muscles. Any exercise that requires you to lie on your back may endanger both you and your fetus, because the weight of your fetus presses directly on your vena cava and restricts blood flow. "While most deep core abdominal exercises are safe during the fifth month of pregnancy, listen to your body and stop any movement that feels uncomfortable or causes strain on your lower back," states Dr. Abaz Sosic, an obstetrician for Bradford Regional Medical Center in Bradford, Pennsylvania. Yoga provides a safe alternative to abdominal exercises to work your abdominal muscles.

Pelvic Tilts

Pelvic tilts strengthen your abdominal muscles and decrease backaches related to the rapid growth of your fetus. Perform this exercise while standing against a wall or while on your hands and knees in a kneeling position. If you chose to perform this exercise while standing, stand with your back against a wall and tighten your abdominal muscles as you tilt your pelvis forward until the curve of your lower back is flat against the wall. If performing this exercise on your hands and knees, place your hands directly under your shoulders, arms straight. Tighten your abdominal muscles as you tilt your pelvis forward and hunch your back up slightly. Hold the pelvic tilt for five to 10 seconds and then relax. Repeat this exercise for 10 to 15 repetitions twice a day.

Side Crunch

Side crunches also help support your growing fetus and reduce back pain by strengthening the oblique muscles on the side of your abdomen. Begin by lying on your left side with your knees slightly bent and your left hand slightly in front of your body to keep your body stable. Place your right hand behind your head and raise your right knee as far as possible, trying to touch your elbow to your knee. Repeat this exercise for up to 25 repetitions or until your obliques tire out. Perform the same number of repetitions while laying on your right side.

Supported Crunch

If you feel the need to perform traditional crunches to keep your abdominal muscles as toned as possible, place something behind your torso to keep your head raised to at least a 45 degree angle, advises Dr. Sosic, who does not recommend traditional crunches beyond five months of pregnancy. Lean against your support with your legs out in front of you, knees bent. Support your body with your arms and contract your abdominals to lift your feet slightly off the floor. Assume the same position and contract your abdominals to bring your head and shoulders off your base of support for a more traditional crunch.