Ab Exercises While Pregnant: What to Know for a Safe Pregnancy Workout

Keeping a strong core during pregnancy is so important and will help decrease your back pain, SI join pain, and will add in labor, delivery and recovery. Exercising during pregnancy can be a real game-changer for moms-to-be and their little bundles of joy. While ab workouts are fantastic for keeping that core strong, they also come with some pregnancy-specific fine print. Being aware of these risks and taking the necessary precautions can keep baby and mom-to-be safe.

Guidelines for Exercising During Pregnancy

During pregnancy, it is so beneficial to stay active and moving as much as you can. Here are a few things to remember when exercising during pregnancy:

• If you haven’t exercised before getting pregnant, that is okay! You can start at any time just be sure to start slow and see how you feel, so you do not overdo it.
• First Trimester: If it feels okay, you can continue with your normal fitness routine.
• Second and Third Trimesters: It is recommended to reduce the intensity of your workouts and to start modifying things such as supine core exercises, jumping and high impact activities.
• Supine Position: It is not recommended to do exercises in a supine position (lying on your back) for long durations after the first trimester.
• Environment: Avoid exercising in conditions that are too hot or humid because it could increase your body temperature, and lead to dehydration or other adverse things.

Caution: Consult your doctor before starting. It is normal for our core (the rectus abdominis) to separate during pregnancy to make space for baby, but do not overdo certain abdominal exercises as it can lead to an increase pressure in the core, especially the obliques.

Best Abdominal Exercises To Perform During Pregnancy

One thing I see is my clients cutting out core exercises, because they have heard they are not good. Although this is partly true, there are many beneficial and safe abdominal exercises to continue to!

1. Sitting knee lift

I recommend using a chair, sitting on the edge of your couch or on an exercise ball. How to: Sit near the edge of your chair. Keep your feet flat on the floor directly under your knees. Keep your palms facing downward under your hips. Slowly contract your abdomen by bending your left knee in such a way that it tilts your pelvis and activate pelvic floor. Then, slowly bring your left knee towards your chest as you exhale. Inhale and lower your left foot to the floor back to your staring position. Repeat with your right leg.

2. Side-lying crunch

How to: Lie on the floor or mat. Slowly roll your body to the left side and bend your knees at a 30 degree angle to your hips. Roll the body towards the right side so that your knees rise about 6in from the floor. Put both the hands behind your head with the fingertips touching (but don’t pull neck). Curl your torso upwards in a diagonal position as if you are trying to touch your right knee. Lift as high as you can. Repeat this on the other side.

3. Core breathing

This is a very simple yet effective core exercise. How to: Stand or Sit down comfortably keeping your back straight. Position one hand on your waist or belly, one on your chest. Take a deep breath and feel your ribs expand (about 5-10 count inhale). Exhale the air (5-10 count) and bring your ribs back to one closing position.

Exercise Summary for Pregnancy

• Sitting knee lift: 2-3 sets of 8 to 12 reps.
• Side-lying crunch: 2 sets of 10-12 reps on each side.
• Core breathing: 10 rounds of deep breathes.

Exercising While Trying to Conceive

We encourage women to exercise while trying to conceive – there are so many physical, mental and emotional health benefits from being physically active. Strength training is helpful for women (we tend to lose muscle as we age, and less muscle means slower metabolism that leads to weight gain). As with all things, balance is needed – we don’t generally recommend that patients pick up long distance endurance training when trying to conceive. If the body senses stress, it can respond by turning down fertility/reproduction. Patients are encouraged to consult with their healthcare provider before initiating or continuing any exercise regimen.