Abdominal Exercises During Pregnancy

Moderate abdominal exercises are suggested during pregnancy. However, they are not very intense as the everyday exercises. These exercises help reduce backache and helps maintain a good posture. These exercises while pregnant, are meant for a set of muscles to help you twist, turn and bend. Ab exercises during pregnancy increase the energy levels and make you feel much better. Exercise helps to increase the blood flow and your skin starts looking healthy. Lastly, exercises for the abdomen are meant to increase the muscular strength, so as to render ease in labor and delivery.

Abdominal Exercises for Pregnant Women

These are some of the effective abdominal exercises to be done, while pregnant. However, it is highly recommended that you use these exercises for reference and perform these exercises under the supervision of a trainer.

Abdominal Contractions
You will need an exercise ball for this. Even if you don't have a ball, you can perform this exercise using a pillow. Tilt against the exercise ball and keep your back aligned. Deeply inhale with your hands on the stomach. Fill your chest and stomach completely when you inhale. Exhale out until your lungs are vacant.

Side Bending
Hold your entire body on the knees and arms. Move your shoulders and hips towards each other and perform a light crunch. Repeat this on the other side also.

Curl up
Lie back and bend your knees. Place the hands across your chest. Raise the shoulders so as to just lift the shoulder blades, off the floor.

Pelvic Tilt
Stand up with your back against the wall, with your heels 12 to 18 inches from the wall and your knees bent slightly. Tilt your lower back towards the wall till your lower back flattens against the wall. Hold this position for a few seconds and then get back to the original position.

Roll backs
In this abdominal exercise, sit erect on the floor such that you curl your knees before you sit on the floor. Bend in the backward direction as far as you are able to. Stay in this position for some time.

Precautions

Regular and moderate exercise is recommended at least 3 times a week during pregnancy. However, pregnant women should avoid exercising in supine positions, after the first trimester. Also, prolonged standing must be avoided. The intensity of the exercise must be varied according to the maternal symptoms. Non-weight bearing exercises are preferable, as they minimize the risk of injury. Any abdominal exercise that is strenuous to the abdominal region, must be avoided. Along with these exercises, a balanced and healthy diet is recommended to maintain good health. When you perform exercises for your abdomen, wear lose clothes. Tight fitting clothes must be strictly avoided. Also, the shoes that you wear during this exercise session must not be slippery. Avoid any motion that will give your body a jerk. It is very risky to do any jerky action during pregnancy. If you experience any symptoms like vaginal bleeding, dizziness, contractions or nausea, stop doing these exercises. Also, you must consult a doctor before you start with these exercise. Lastly, do not perform these exercises without a trainer or without proper supervision.