During pregnancy, moderate abdominal exercises are recommended to strengthen your spine. Here are some ab exercises which can be performed by pregnant women.
Abdominal exercises are suggested during pregnancy. However, they are not as intense as regular exercises. They help in relieving backache, and maintaining a good posture. These exercises are meant for a set of muscles which help you twist, turn, and bend. Ab exercises increase the energy levels, and make you feel much better. Exercise helps to increase the blood flow, and hence, makes your skin glow. 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
Breathe in, Breathe out
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. Exhale out until your lungs are vacant.
Kneel down on the knees and arms. Move your shoulders and hips towards each other, and perform a light crunch. Repeat the same on the other side.
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.
Stand up with your back against the wall, your heels 12 to18 inches from the wall, and your knees slightly bent. Tilt your lower back towards the wall till your lower back flattens against it. Hold this position for a few seconds, and then get back to the original position.
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 can. Stay in this position for some time.
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 fitted clothes must be strictly avoided. Also, the shoes that you wear during workout sessions 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 the exercise immediately.
You must consult a doctor before you start with these exercises. Lastly, do not perform them without a trainer, or without proper supervision.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.