Pregnancy Abdominal Exercise

Do You Know What Pregnancy Abdominal Exercise is Safe For You And Your Baby?

Here are four pregnancy abdominal exercises you can get started using right away. When you become pregnant, you are not only anticipating a life-changing event by adding a future member to your family, but you are also coping with the many physical changes that your body experiences throughout your pregnancy. Many people will give you conflicting opinions and advice: "Don't sleep on your back." "Don't lay on your stomach." "Make sure you exercise." "Make sure you don't exercise." What should you do about exercise during pregnancy, especially abdominal exercise?

It is always important to first talk to your doctor and ask their professional opinion. Read the Top 20 Do's and Don'ts of Safe Exercise During Pregnancy before continuing.

I will share with you four simple abdominal exercises that can be done safely during pregnancy. Feel free to print them off and show them to your doctor for their consent and approval before starting an exercise program.

Start Here

A great place to start is by learning the Kegel Exercises. Then, you can progress to the exercises below.

Pregnancy Abdominal Exercise #1:
Standing Pelvic Tilt

Starting Position: Stand with your back against a wall, feel shoulder-width apart and your heels 12-18 inches from the wall with knees slightly bent

Movement: Imagine your hips as a "soup bowl". The opening of the "soup bowl" is towards your head. Now, tip your "soup bowl" backwards toward the wall until your lower back flattens against the wall. Tighten your abdominal muscles while doing this exercise. Hold this position for 5 seconds and repeat 10 times.

Pregnancy Abdominal Exercise #2:
Hip Hiking

Starting Position: Lie on your side with your top leg straight and bottom leg bent. Your head can rest on your outstretched bottom arm in a comfortable position or you can use a small pillow to support your head.

Movement: Raise top leg about 2 inches and hold in this position. Then, use your abdominal muscles at your side to pull the hip toward your shoulder keeping the top leg straight as you pull. Hold 5 seconds and repeat 10 times. Note: Your bottom leg will not move during this exercise.

Pregnancy Abdominal Exercise #3:
Abdominal Curl Up

Starting Position: Lying on your back with your knees bent. Your hands can be behind your head or across your chest.

Movement: Raise your head and shoulders and reach toward your knees until you feel your shoulder blades lift off the floor. You do not need to do a full sit up. Repeat 10 times for 3 sets.

**Note** After four months of pregnancy you should be careful to avoid laying on your back for longer than three minutes at one time because it can place pressure on your large blood vessel, the inferior vena cava.

Also, do not perform this exercise without checking for separation of your abdominal muscles first; perform only if they have not separated by more than 1 in. To self-test for abdominal muscle separation, lie on your back with your knees bent and your feet flat on the floor. Place your fingertips just above or below your belly button. Lift your head and shoulder off the floor and at the same time press your finger firmly against your stomach, feeling for any separation between the bands of your abdominal muscles (the bands that run vertically). If the separation is greater than two fingers width, you should be careful not to strain your abdominal muscles as you exercise and should talk to your doctor.

Pregnancy Abdominal Exercise #4:
Pelvic Tilt With Heel Sliding

Starting Position: Lying on your back with your knees bent. Your arms can lie comfortably at your side.

Movement: As in the first exercise above, imagine your hips as a "soup bowl". The opening of the "soup bowl" is towards your head. Now, tip your "soup bowl" backwards toward the floor until your lower back flattens against the floor. Tighten your abdominal muscles while doing this exercise. Then, as you hold the pelvic tilt, slowly slide one of your legs from a bent position to a straight position without arching your back and then slowly bring your leg back to the starting position. Repeat 10 times on each leg.

**Note** After four months of pregnancy you should be careful to avoid laying on your back for longer than three minutes at one time because it can place pressure on your large blood vessel, the inferior vena cava.

More Pregnancy Exercises

Pregnancy Without Pounds

Read the Top 20 Do's and Don'ts of Safe Exercise During Pregnancy

Kegel Exercises

Try These Pre Natal Yoga Exercises

If you have a C Section delivery, make sure to read our recommended post cesarean exercise program.

Abdominal exercise after c section

Childhood Obesity - Ask the Doctor
With the growing concern over childhood obesity, an increased amount of attention is being paid to the eating habits of our children. However, it is also important to realize the eating habits of children can be a hidden health hazard for parents.

Recommended Book:

Pregnancy Without Pounds

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