Ab Exercises & Pregnancy

During pregnancy, do all you can to stay fit and healthy. Proper abdominal exercises will prevent a separation between your ab muscles, relieve back pain and help your body prepare for labor and delivery. After consulting your doctor, try some of these abdominal exercises to keep you and the baby happy and healthy.

Basic Crunch

This is the easiest of all exercises and is great for your upper abs, or rectus abdominus. While lying on the floor, place a pillow or two under your head. Then place your feet on the ground, with your knees bent toward the ceiling. With your arms across your chest or behind your head, lift your upper body to your knees as high as possible. Hold for a few seconds, and then slowly bring your torso back down. Your belly may get in the way depending, so use that as your "stop sign" for sitting up too far. Try 25 repetitions a day.

Reverse Crunch

This is similar to the basic crunch, but it's the backward version. This exercise is great for both your upper and lower abs. Lay back with pillows under your head and feet flat on the ground with your knees upward. Instead of bringing your upper body to an upright position, lift your pelvis and legs. Keep your knees bent, and slowly lift your pelvis to your stomach as high as possible. Try to do 25 repetitions.

Side Crunch

This particular exercise is perfect for working and strengthening your abdominal obliques, which are on the sides of your abdomen. Begin by lying on your right side with your right leg bent and right elbow on the ground propping yourself upright slightly. With your left arm behind your head and your elbow facing outward, slowly bring your bent left knee up to touch your elbow. This works the sides of your abdomen, and you will feel the pull. Be careful not to bend too quickly so you won't pull any muscles. Try to do 25 repetitions, then switch to the left side. Do one set on each side per day.

Standing Pelvic Tilt

Think of this exercise as an inside-out crunch. Stand with your upper back against the wall and your feet spread a shoulder-width apart. Keep your knees slightly bent with feet facing forward. Then, pull your pelvis inward as tight as you cans so your lower back is against the wall with as much force against it as possible. This tightens your stomach muscles and works the abs to keep your pelvis tight and in place.

Hip Hike

Similar to the side crunch, this exercise involves keeping your legs straight while you lay flat on your side without your upper body propped. If on your right side, bend your right leg and keep your left leg straight. Extend your right arm across the floor, parallel to the rest of your body with your head resting on your arm. Slowly lift your left leg a few inches, hold and then continue to lift as high as you can opening you legs wider and wider. This will not only work your abdominal muscles by holding your leg in place and supporting the weight, but it's also great for your hamstrings and inner thigh muscles.

References

• Progressive Parenting
• Pregnancy Abdominal Workouts