Working your abdominal muscles when you are pregnant won't give you a flatter belly, but strengthening your muscles can help your delivery and potentially ease pelvic and back pain during your pregnancy. Many mothers-to-be can feel apprehensive about causing harm to their baby, but modified exercises can help you safely strengthen your abdomen throughout all stages of your pregnancy.
First Trimester
Your first four months of your pregnancy can include standard exercises for your abdominal muscles such as crunches and sit-ups, says certified fitness trainer Lisa Stone, reporting for the website Storknet. Lying on your back will not cause any harm to the fetus during this time. Crunches put the least amount of strain on your back and offer an effective workout for your abdomen. To perform a crunch, lie on your back with your hands behind your head for support. Bend your knees and place your feet flat on the ground. Gently flex your abdomen and move your chest toward your hips. Stop when the middle of your back is off the ground and hold that position, then slowly return to your starting position. Perform two sets of 10 to 12 repetitions each.
Once you reach your second trimester, you should avoid exercises that require you to lie on your back, says Stone. Lying on your back can cause your heavier uterus to restrict blood flow and limit the amount of oxygen your baby receives.
Quadruped
The quadruped is an effective exercise because it takes weight off the pelvic floor and helps to increase circulation in your perineum, reports licensed physical therapist Debbi Goodman on the website Pilates-pro.com. To perform the quadruped, get on your hands and knees, making sure your knees are in line with your hips and your hands are in line with your shoulders. Your spine doesn't have to be stiff, but don't curve it, either; keep it in a neutral position. Relax your abdomen, letting it sink to the floor, keeping your spine in the same position. Flex your abdominal muscles, pulling your belly button toward your spine, still keeping the spine in the same position. Hold the position for a moment and then relax your abdominal muscles. Repeat the exercise for 50 to 100 repetitions.
Sitting Knee Lift
Start this exercise by sitting at the edge of a sturdy chair with your feet flat on the floor and directly under your knees. Slide your hands, palms down, under your buttocks. Flex your abdominal muscles to tilt your pelvis inward and bring your right knee towards your chest, keeping your belly muscles contracted the whole time. Lift your knee as far as you can without straining and hold that position for a moment. Contracting your abdominal muscles a bit more, lower your leg back to the floor. Repeat the movement with your left leg. Repeat this exercise for one to two sets of eight to 12 repetitions each. One repetition includes performing the exercise with both legs.
Side Crunch
The side crunch is an effective variation of the crunch that can be safely performed during your second and third trimester. To do a side crunch, lie on your left side with your left leg slightly bent and your left arm extended out to your left to keep you stable. Place your right palm behind your head. Bend your right knee and bring your right elbow to make contact with your knee, keeping your hand on your head. Do 25 repetitions, then repeat the movement lying on your right side.
Member Comments