Abdominal exercises during pregnancy are focused on improving the strength of your stomach to aid in delivery of your baby. Your abdominal muscles include the obliques, which lay in diagonal patterns on the sides of your stomach. The obliques are responsible for core bending and twisting, but also work with the rectus abdominis, the muscle that runs down the center of your stomach, during trunk flexion. Before you begin an oblique workout, speak with your doctor about the safety of exercise for your pregnancy.
Side Bend
The American Congress of Obstetricians and Gynecologists recommend avoiding exercising on your back after your first trimester. Although this limits the ways you are able to strengthen your stomach, seated oblique exercises are an option. Perform a side bend by sitting tall in a chair or on a stability ball. Straighten your arms at your sides. Bend to the right by bringing the right side of your rib cage closer to your right hip as you reach toward the floor with your right hand. Sit up straight and then perform the bend to the left. Repeat 10 times on each side. Increase the intensity of the side bend by reaching the opposite straight arm over your head.
Sit-Back
The abdominal sit-back is performed on the floor. Sit tall with your knees bent and your feet flat on the floor. Straighten your arms at shoulder height and reach forward with your fingers. Inhale and slowly uncurl your torso as you lie back toward the floor. When you feel your lower back touch the floor, stop yourself from going down farther and count for one to five seconds. Keep your back straight and your chest lifted as you hold the abdominal contraction. Exhale and return to sitting upright. Complete 10 sit-backs.
Oblique Crunch
Sit on the edge of a chair or on a stability ball. Fold your arms across your chest. Place your right hand on your left shoulder and your left hand on your right shoulder. Place your feet flat on the floor. Raise your right knee toward your chest and rotate your torso to bring your left elbow toward your right knee. Repeat in the opposite direction. Aim to complete 10 seated oblique crunches on each side. As your strength improves, place your hands behind your head with your elbows out to the sides. This creates a bigger rotation in the torso. Do not over-rotate. If you feel any discomfort from the exercise, stop immediately.
Knee Raise
Sit on the edge of a chair or on a stability ball. Fold your arms across your chest with your right hand on your left shoulder and your left hand on your right shoulder. Exhale and lift your right knee toward your chest. At the same time round your back and curl your chest toward your right knee. Maintain the trunk flexion for one second and then release. Repeat using your left leg. Complete 10 knee raises on each leg.
References
- Your Parenting: Core Stomach Exercises; Tina Otte
- Michigan State University: Abdominal Sit Backs
- The American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- Body Results: Seated Core Exercises; Courtenay Schurman, MS, CSCS
- "Manual of Structural Kinesiology"; Clem W. Thompson, PhD.; 1989
