The obliques are the sides of the abdominal muscles. They cross diagonally across the middle of your body and help improve your posture while allowing you to bend and twist your waist. You don't have to give up oblique exercises when you become pregnant. In fact, oblique exercises can help prepare your body for labor and ease some pregnancy symptoms.
Benefits
Oblique and abdominal exercises strengthen your abdominal muscles, pelvis and spine. Strong core muscles protect the spine and pelvis from pressure and injury, and help reduce back pain during pregnancy. They also stretch and align the muscles and bones in your abdomen, sides and back, which help ease pregnancy-related pressure and pain. Many oblique exercises also incorporate the muscles in your arms and legs as well, helping to strengthen and tone them along with your abdominals and oblique muscles.
Suggested Exercises
In the first trimester of pregnancy, try doing exercises such as oblique crunches, in which you lie on your side with your knees together and slightly bent. Position your hands behind your head and bend your body upward as you would a normal crunch. Repeat as desired. Alternatively, do the "superman pose" from your hands and knees by lifting your right arm straight in front of you and your left leg straight out behind you. Hold for about five seconds and repeat on the other side. Continue for about 10 repetitions on each side.
Considerations
It is perfectly safe to do exercises such as oblique crunches during the first trimester of pregnancy. However, avoid exercises that require you to lie on your back during the last two trimesters of pregnancy. In this position, your expanded uterus sometimes constricts the blood vessels that lead to your heart, which can cut off your unborn baby's oxygen supply. In addition, exercises from your back during the last half of pregnancy will be uncomfortable and virtually impossible.
Warnings
Never do oblique exercises to the point of exhaustion or soreness. Do not allow your body temperature to rise too high during exercise; high temperatures are dangerous to your developing baby. Avoid this by exercising indoors and running an air conditioner or fan during your routine. Only use low weights if you choose to add resistance to your oblique exercise routine. Never lift heavy weights, which can lead to injury and possibly even harm your unborn baby.
References
- BodyBuilding.com: Oblique Crunches -- On The Floor
- Better Health Channel; "Pregnancy and Exercise"; June 2011
- BabyCenter: Four Exercises to Ease Aches and Help With Labor
- BabyCenter; "Is it Safe to Do Situps or Abdominal Crunches During Pregnancy?"; Raul Artal
- FamilyEducation: Prenatal Abdominal Exercises
- "Ten Minute Tone-Ups For Dummies"; Cyndi Targosz; November 2004
