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Nov 06, 2024

22 Safe & Effective Abdominal (Ab) Exercises During Pregnancy

Home • Pregnancy • Pregnancy Fitness Most exercises are simple and can be performed at home with minimal equipment. Dr. Sangeeta Agrawal is an obstetrician and gynecologist with around 29 years of

Home • Pregnancy • Pregnancy Fitness

Most exercises are simple and can be performed at home with minimal equipment.

Dr. Sangeeta Agrawal is an obstetrician and gynecologist with around 29 years of experience in the field. She worked in Royal London, St. Bartholomew’s, North Middlesex, and Barnet General hospitals in London and currently runs her clinic in Mumbai. Read full bio of Dr. Sangeeta Agrawal

Sanjana did her graduation in Pharmacy from Andhra University and post graduation in management from GITAM Institute of Management. It was during her first job, she recognized her skills in writing and began working as a freelance writer. Read full bio of sanjana lagudu

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU). Read full bio of Rebecca Malachi

Reshmi Das has over four years of experience as a clinical coordinator, medical content writer and medical conference coordinator. Her continuous interest in medical journals and writing makes her write well-researched articles for MomJunction. Read full bio of Reshmi Das

MomJunction believes in providing reliable, research-backed information to you. As per our strong editorial policy requirements, we base our health articles on references (citations) taken from authority sites, international journals, and research studies. However, if you find any incongruencies, feel free to write to us.

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If you enjoyed ab exercises before conception and have been missing them, here’s more about abdominal exercises during pregnancy. Most women may skip their exercise regimen once they conceive, thinking it may affect fetal growth and development. However, the right exercises are beneficial for maternal and fetal health. They can tone your body, strengthen your muscles, and prepare you for delivery. Abdominal exercises also fall under this category. When a pregnant mother performs guided ab exercises, these light yet powerful movements may reduce backache and make delivery easier. Keep reading as we discuss more on ab exercise in pregnancy. However, you may consult your doctor and practice these exercises under their supervision for a healthy pregnancy.

Caution: Do not work on any of these exercises without consulting your doctor.

During pregnancy, you must stay fit and follow your exercise routine for proper weight management. Here are some abdominal exercises you can include in your prenatal care routine:

This exercise can be performed with the help of a chair. It helps strengthen your core muscles.

How to:

In the first trimester, do two sets of 8 to 12 repetitions. You can also do it by attaching weights of 1 to 3lb on each ankle.

In the second and third trimesters, do up to two sets of 8 to 10 repetitions.

It is one of the safest abdominal pregnancy exercises.

How to do:

Perform one set of six repetitions on both the sides. Once you feel comfortable, you can perform around 12 repetitions.

This is one of the simpler abdominal exercises.

How to do:

For this abdominal workout, you need a stability ball. Take help from your partner or friend to help you balance while sitting on the ball if you have never tried it before.

How to do:

Side plank is done in several ways. Here is the one safe abdominal exercise during pregnancy.

How to do:

Side planks can be beneficial to maintain a proper physique during pregnancy. Michele, a fitness enthusiast and a mom of two opines, “Side planks help me feel super strong. You’re working the arm and shoulder and all of your stomach muscles. And I won’t lie (though maybe I should), from a vanity standpoint, I love that side planks help me keep a visual of my obliques throughout pregnancy. 9 months pregnant, 25 pounds up, and sporting some peek-a-boo abs? Oh yeah! I have worked so hard for that and I think it’s fair to be proud (i).”

This is similar to the crunch you do while lying down.

How to do:

It is an excellent exercise to improve your balance and enhance your core strength. Unlike other exercises that are done on the floor, it reduces any risks of hurting your lower back.

How to do:

It helps relieve the strain on your lower back and increase the flexibility of your spine and hips.

How to do:

How to do:

It is the good ab exercise, to help you assist with the pushing stage during delivery.

How to do:

Once you enter the second trimester, you might find it difficult to squat. You can continue doing the exercise by squatting as much as you can. However, it is advisable to have your partner or someone to support you during this exercise.

It helps strengthen the core muscles and increases the flexibility of your back and spine.

How to do:

It helps strengthen your glute and hip muscles.

How to do:

It is a stability exercise that strengthens your abs.

How to do:

It is a good exercise to help improve your posture and to strengthen your back and abdominal muscles.

How to do:

It helps strengthen the glute and hip muscles.

How to do:

Repeat it with the other leg.

It is an excellent exercise to strengthen the abdominal muscles.

How to do:

Do this abs workout during the first trimester only. Even if you feel comfortable doing it in the subsequent trimesters, it is good to avoid it.

How to perform:

It helps stretch the muscles in your thighs.

How to do:

This exercise helps strengthen the glute muscles.

How to do:

It is an excellent abdominal exercise while pregnant for strengthening your core muscles and is safe for diastasis recti

.

How to do:

Leg raises are an effective exercise for fortifying your back and abdominal muscles.

How to do:

You must consult your doctor before beginning with any exercise regime as they can advise you on the exercises to do depending on your overall health condition.

According to Ohio-based certified prenatal fitness specialist Nicole Scheitlin, “Having a strong core is crucial during pregnancy, and it involves training your deeper abdominal muscles (transverse abdominis) and pelvic floor. This approach enhances balance and stability while alleviating discomfort associated with weak abdominal muscles, such as back pain, sciatica, and pelvic pain. However, selecting safe exercises focusing on the abdominals is important to avoid increasing the risk of greater abdominal separation (diastasis recti).”

Staying fit is a priority for every pregnant woman to help maintain proper maternal health. And the best way to achieve your fitness goals is by engaging in regular abdominal exercises because they (3):

But before beginning the abdominal exercise, you need to know some safety tips.

You may remember these points while doing the abdominal exercises or any form of maternity yoga:

Also, before you begin working out, you need to check if you have diastasis recti – the separation of the two muscle bellies of rectus abdominis.

Diastasis recti abdominis (DRA) is the separation of the two muscle bellies of rectus abdominis (7). During pregnancy, the growing belly stretches the abdominal muscles by pulling the rectus abdominis. The gap created between the left and right sides of the abdominal muscles widens as your baby grows. Women carrying twins or those who had multiple pregnancies are more likely to have this abdominal separation.

You can know if you are having diastasis recti through these steps:

1. How often can I do abdominal exercises during pregnancy?

It is recommended to engage in strength-building exercises for the abdominal muscles up to two times per week, with at least one day between each session (9).

2. Are there any risks associated with abdominal exercises during pregnancy?

Exercising in a supine position can cause the fetus to press against the mother’s blood vessels, which may reduce blood supply to the fetus or cause the mother to feel faint. Additionally, as the center of gravity shifts during pregnancy, there is an increased risk of falling while exercising. It is also important to avoid overstretching, as the ligaments become more relaxed during pregnancy and may lead to injury (9).

3. How can pregnant women modify their abdominal exercises to accommodate their growing belly?

Avoid lying flat on your back as it can compress the major blood vessel, potentially reducing blood flow to the baby. Instead, opt for exercises that involve supported reclined or side-lying positions. Focus on exercises that promote core stability and prioritize strengthening the pelvic floor muscles (10). Pay attention to your posture. Maintain a neutral spine and avoid pushing your belly forward. Avoid twisting or bending exercises to prevent strain on the abdominal muscles and minimize the risk of any discomfort or injury.

4. Can abdominal exercises help prevent diastasis recti during pregnancy?

While abdominal exercises alone cannot completely prevent diastasis recti, they can help maintain the strength and integrity of the abdominal muscles, reducing the risk and severity of midline separation. However, it is crucial to perform these exercises properly and avoid excessive strain on the abdomen (11). Consult a qualified prenatal exercise specialist or physical therapist for personalized guidance.

5. Can abdominal exercises help with postpartum recovery?

These exercises help maintain core strength, which is essential for regaining abdominal muscle tone and strength. Strong abdominal muscles contribute to core stability and promote good posture (12). Abdominal exercises focusing on transverse abdominis (deep abdominal muscles) can promote diastasis recti healing and hasten postpartum recovery.

6. How can pregnant women stay motivated to do abdominal exercises?

Setting realistic goals, exercising with a friend or partner, or enrolling in prenatal fitness classes or programs are ways expecting women can indulge in regular exercise. They may also consider joining a support group or talking to a certified prenatal fitness specialist to modify abdominal exercises as per their needs, which also helps them feel supported and motivated to do these exercises.

7. What signs indicate I should stop exercising during pregnancy?

Stop exercising and contact your doctor right away if you experience warning signs such as regular painful contractions, vaginal bleeding, shortness of breath (beyond your normal level), dizziness, or chest pain (13). Also, stop if you notice decreased fetal movement, fluid leaking from your vagina, or unusual weakness.

Regular abdominal exercise during pregnancy can make your body flexible, relieve back pain, and strengthen abdominal muscles to prepare you for natural childbirth. Side-ball crunch, seated ball stability hold, and bird dog are a few safe and effective abdominal exercises you can do after consulting your healthcare provider. Avoiding exercises that require abrupt movements, staying hydrated, and checking for diastasis recti before starting abdominal exercises are some simple safety measures you should follow to perform abdominal exercises during pregnancy safely.

Exercise during pregnancy can provide numerous benefits for you and your baby, but it’s essential to follow guidelines to ensure a safe and healthy experience. So, read the infographic below to learn some important safety measures to follow when performing abdominal exercises while pregnant.

Illustration: Momjunction Design Team

Image: Stable Diffusion/MomJunction Design Team

Stay fit and healthy during pregnancy with abdominal exercises! Learn how to safely strengthen your core and prepare for childbirth.

MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.

MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.

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