Best 10 Safe Ab Exercises During Pregnancy
You might be stuck in the question, is it safe to do ab exercises during pregnancy? As your weight increases, your abdominal muscles stretched and you can only do limited movements- you can hardly see your feet and these restrictions are what drive you to fear or reject workouts.
But did you know that pregnancy exercises will give you a lot more benefits compared to the feeling of security that you get when you give in to your fears? Doing so will help you to strengthen your core, tighten your muscles, ease back pain and prepare you for labor. Not only that, it will also help you recover quickly after birth and get you back in shape.
We provided you a list of safe ab exercises during pregnancy you can do at the comfort of your home. But talk to your obstetrician first before doing so for a woman with a high risk of pregnancy or a medical history, need to avoid exercise for her safety and to her baby. Are you ready to find out safe ab exercises? So, here’s what you need to know about 10 safe ab exercises during pregnancy.
• Start in a plank position with your hands beneath your shoulders keeping your arms straight and knees on the floor.
• Slowly lift and straighten your right knee. Hold in this position for 10-30 seconds then back to the starting position.
• Switch to the other side. Do this for 5 reps on each side.
2. Do The Wall Push-ups
• Start in a standing position facing a wall with leg hip-width apart.
• Press with your hands on the wall at shoulder level greater than shoulder-width apart.
• Slowly lean forward by slightly bending your elbows until your chin is 2-3 inches from the wall.
• Remember to keep your back straight and your knees comfortably apart.
• Return to the starting position and repeat the steps between 10-12 times.
• Stand with your feet hip-width apart and pelvis tucked.
• Raise and straighten both arms above your head.
• Slowly bend forward at your waist and lift your right leg while your left arm is reaching your right toes.
• Return to starting position and repeat the steps to the opposite side. Do in 2 sets between 10-12 times on each side.
4. Sit And Do The Abdominal Crunch
• To start, sit on a comfortable chair with your knees bent in a 90 degree angle and place your hands behind you, fingertips facing your butt.
• Slowly extend your right leg forward and draw your abdominal muscles in.
• Crunch forward while bending your right knee towards your chest.
• Slightly lean back while extending your right leg forward.
• Then crunch forward and pull the knee towards your chest.
• Do in 2 sets between 10-12 times on each side.
• Start in a standing position with your feet hip width-apart, pelvis slightly tucked and your fingertips to your ears.
• Slowly crunch forward and lift your right knee and twist as it reaches to your left elbow.
• Return to the original position and repeat the steps on the opposite side.
• Do this in 2 sets between 10-12 times.
6. Let Your Heels Slide
• Lie on the mat and lift your upper back in a 30 degree angle with your forearms on the ground for support.
• Bend both knees keeping the heels 2-3 inches above the mat.
• Slowly extend your right leg without touching the ground then return to starting position.
• Repeat the steps on the opposite side. Do between 8-10 times on each side.
7. Knee Lift In Side Lying Position
• Lie on the mat in your right side extending your right arm above your head and let it rest on your upper arm.
• Place your left hand palm down at the front of your chest for support.
• Bend your knees together in a 90 degree angle and slightly move them forward.
• Slowly lift both knees off the ground and hold in this position for 6-8 seconds and release with control.
• Repeat the steps lying on your left side. Do between 5- 8 times on each side.
• Lie on the mat facing up with your upper body lifted above the ground in a 30 degree angle with your palms on your side for support.
• Bend both knees at a 90 degree angle at the hips and lift heels above the ground in line with your knees.
• Engage your abs and lower one heel and touch it on the ground with control and raise it back to the original position.
• Repeat on the opposite side. Do in 2 sets between 6 to 8 times on each side.
• First, you need a small step tool or you can stand in front of the stairs.
• Position yourself facing the wall or railing for support.
• Lift your body by primarily pushing your lead foot up from the ground keeping your back straight and your foot planted entirely on the step tool.
• Step backward to the starting position and repeat as many as you can. Alternate your lead foot each time you step up.
• Stop when you feel fatigue or your form begins to suffer.
10. Do The Squat – Top Safe Ab Exercises During Pregnancy
• To start, stand straight and position yourself against the wall for support with your feet at shoulder-width apart.
• Keep your feet flat on the ground then slowly slide down until your knees reach into a 90 degree angle.
• If you can’t reach to a 90 degree angle, go as low as you can and slowly return to the original position.
• Repeat and work up to 8-10 times.
Safe ab exercises during pregnancy is truly an effective way to gain your strength during and after your delivery. So, start exercising today and see the difference!