How to Do Abdominal Contractions with Splinting for Pregnant Women

You may have concerns about exercise during your pregnancy; however, regular exercise is an important part of a healthy lifestyle. Not only is gentle exercise okay when you are pregnancy, it can help reduce baby weight gain, minimize physical pain and discomfort, regulate mood swings and energy and even help ease childbirth. Abdominal contractions are just one form of exercise that you can practice while pregnant.

Instructions

Difficulty: Easy

Things You’ll Need:

• Carpeting, throw rug or yoga mat

1. Lay on your back on a comfortable surface, such as soft carpeting, a throw rug or a yoga mat. Bend your knees so that your feet are flat on the ground.
2. Cross your right arm over the top portion of your stomach so that your palm rests comfortably on your ribcage on the opposite side of your body. Cross your left arm over the bottom of your stomach, so that your palm rests comfortably on your opposite hip bone.
3. Engage your abs as you hold your stomach between your arms. Bring your chin to your chest and lift your upper body slightly off of the ground. This exercise is not a sit up, so do not try to come too far off of the mat. Use the lifting motion only to help engage the muscles of your abdomen.
4. Release the lift and repeat. Perform ten to fifteen abdominal contractions before relaxing and continuing with your exercise routine.

Tips & Warnings

• While abdominal contractions are gentle exercises that you should be able to practice safety throughout your pregnancy, if at any point you feel discomfort of have concerns about your overall fitness routine, consult your doctor.