The abdominal muscles undergo significant changes during pregnancy. According to the American Council of Obstetricians and Gynecologists, during pregnancy, the uterus expands from inside the pelvis to just beneath the rib cage, which requires the abdomen to shift. As long as you have permission to exercise from your doctor, you can incorporate abdominal exercises into your daily workout. You may need to modify them, however, to accommodate your growing baby and ensure safety. Alexandra Allred, author of "Entering the Mother Zone: Balancing Self, Health & Family," advises that pregnant mothers use an exercise ball during ab exercises to minimize stress in the hips and lower back.
Hands-and-Knees Toning Exercise
This gentle exercise is ideal for moms in the second and third trimesters, since it minimizes stress on the back while still strengthening and toning the abs. Come onto all fours, with your hands squarely beneath the shoulders and the knees in line with the hips. Inhale deeply, and as you exhale, pull the abdominal muscles in toward the spine. Hold for a few seconds, and then release, inhale deeply and repeat. Combine this gentle exercise with Kegels for a double benefit to both your abdominal and pelvic muscles.
Supine Transversus Contraction
The following exercise is recommended by licensed manual physical therapist Debbi Goodman in her article "Pilates and Pregnancy: Safe Ab Exercises." It focuses on the transversus abdominus muscles, which support the uterus during pregnancy. Lie on your back, with a pillow under the lower back for support and the knees bent. Feet should be hip-width apart. Relax, and inhale deeply. As you exhale, draw the belly button in toward the back bone, as in the hands-and-knees toning exercise. Hold this position for 30 seconds, breathing deeply throughout. Repeat three times.
Side Crunch
The American Council of Obstetricans and Gynecologists recommends that women in the second and third trimesters of pregnancy avoid lying flat on the back. This helpful exercise allows you to get an effective ab workout while avoiding the supine position. Lie on your side, with your bottom leg slightly bent and bottom arm extended on the floor. Place your top hand behind your head and bend the top knee. Meet the knee by "crunching" your head and elbow. Repeat 25 times, and then switch sides. This exercise is particularly beneficial for the oblique muscles, which line the sides of the abdomen.
References
- American Council of Obstetricans and Gynecologists: How Your Baby Grows During Pregnancy
- Pregnancy.org: What About Sit-ups and Crunches During Pregnancy?
- Stork Net: Abdominal Exercise During Pregnancy
- Pilates Pro: Pilates and Pregnancy: Safe Ab Exercises
- American Council of Obstetricans and Gynecologists: Exercise During Pregnancy
- Progressive Parent Series: Pregnancy Exercise: Abdominal Exercises
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