- In the past, concerns arose about increased heart rate and body core temperature during exercise and their effects on fetal development. Yet there have been no studies proving the correlation between increased heart rate and the incidence of birth defects. The consensus in the medical community is that pregnant women may safely engage in mild to moderate exercise with no ill effects.
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Throughout your first trimester, you should be able to exercise normally, including performing regular abdominal exercises like leg lifts, curls and crunches. Avoid doing exercises while lying flat on your back after the first trimester. Supine-position exercises after your fourth month can cause blood-flow blockage to the fetus. Do your sit-ups in a declining position but not lying on your back. A decline bench works well for this. Here are a few safe abdominal exercises to perform during pregnancy after the first trimester:
• Basic Side Crunch--Lie on your side with the leg bent slightly. Extend your arm slightly in front of you for balance. With your other arm behind your head, bend the knee and bring the elbow behind the head in to meet it. Do 25 repetitions for each side.
• Reverse Crunch--Place pillows behind your head to keep the head above the heart. Lean back, with your knees in an upward position and your feet on the floor. Keep your palms touching the floor. Contract the lower abdominal muscles and tilt your pelvis slightly forward, holding for one second and releasing. Do 25 repetitions.
• Crunch--Stack pillows behind your head. With your knees in an upward position, feet on the floor and hands behind the head, contract the abdominal muscles, lifting your head and shoulders as high as possible. Hold for one second and release. Do 25 repetitions. -
During pregnancy, the body undergoes many changes. Your body has added weight, which results in a shift in the center of gravity. High-impact movements could cause you to lose your balance and increase the chance of injury.
You will have increased abdominal and pelvic discomfort during pregnancy, and should take care not to over-exert yourself. Your joints are softer due to hormonal changes, so you have an increased chance of strained muscles. If you are feeling tired, rest before continuing to exercise. - Make sure to eat well during pregnancy, especially if you are exercising. Pregnancy requires an increased intake of 150 calories per day during the first two trimesters and 300 calories per day during the third trimester. Exercise adds to the caloric requirements. Drink plenty of water before, during and after exercising.
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Avoid exercises that might cause abdominal trauma. Avoid all contact sports. If you experience any of the following symptoms, discontinue exercise and consult your physician: bloody discharge, a sudden gush of fluid from the vagina, swelling of the ankles, headaches, dizziness, leg pain, elevated heart rate or blood pressure that does not go away after exercise, persistent fatigue, chest pain or contractions that do not go away after completing exercise.
Consult your doctor before beginning any exercise program, especially if you have any of the following conditions: hypertension, premature labor, incompetent cervix or third-trimester bleeding.
