How to Do Abdominal Crunch Exercises for Pregnant Women

Many women worry about their figure before becoming pregnant. They're accustomed to following an exercise program that includes an abdominal workout. Once they become pregnant, the ab muscles become some of the most difficult to maintain. However, exercising the abs is possible with caution after the first trimester if you follow these steps.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Exercise ball
• Belly dancing DVD

1. Continue a regular exercise program after becoming pregnant but modify some of the exercises. Most professionals advise against doing traditional abdominal crunches past the first trimester because lying flat on your back puts pressure on the main blood vessel from the lower body to the heart. This could lead to an abnormally low blood pressure and restriction of the baby's oxygen supply.
2. Try other abdominal exercises that reduce pressure on the back and don't require you to lie flat on your back. Kneel on your knees and elbows to do the Rocking Back Arch.
3. Count to five as you rock back and forward. Next, return to the original all-four position and arch your back. Repeat the exercise four to five more times for each set. Do several sets throughout the day.
4. Do another exercise that begins with you on your knees and forearms in a relaxed state. Then tighten your abdominal muscles while exhaling and pulling the belly button in toward the back. Finally, inhale as you release your ab muscles. Repeat three to four times for a set.
5. Perform traditional ab crunches using an exercise ball to keep you from lying flat on your back. Be careful not to lose your balance, especially as your pregnant belly expands.
6. Work on the side ab muscles or oblique by doing side crunches. Lie on your side with bent knees in a 45-degree angle. Lift the rib cage up toward the hips as you exhale. This squeezes the waist. Inhale as you lower the oblique muscles.
7. Take a belly dancing class as a non-traditional way to work pregnant abdominal muscles, or do belly dancing in your home from a DVD series. You can find instructional videos at the Active videos website.

Tips & Warnings

• Consult a physician before doing any exercises in case you have high-risk conditions or might develop them.