Abdominal Workouts During Pregnancy


Exercise can play an important role in keeping your body fit and healthy. While pregnancy may seem like a good excuse to kick back and relax, exercising your abdominal muscles during this time can help keep your muscles toned and help prevent back pain. Talk to your doctor before beginning an exercise routine, especially if you experience problems with your pregnancy.

Wall Squats

Wall squats focus on several groups of muscles, including your abdominal muscles. Begin this exercise by standing against a wall. Place your head, shoulders and back against the wall, while placing the heels of your feet approximately 1 to 2 feet away from the wall. Pressing your lower back against the wall, gradually bend your knees into a sitting position, sliding your back downwards. Stop your downward movement as your knees approach a 90-degree angle. Slowly raise yourself back up to a standing position.

Rocking Back Arch

This exercise helps to strengthen muscles in your abdomen, hips and back. Get on your hands and knees on the floor, evenly distributing your weight. Keep your back straight while you gently rock back and forth for about five seconds. Return to your starting position and push your back upwards as high as you can. Repeat this movement five to 10 times.

Side Crunch

Lie on the floor on your right side. Keep your right leg slightly bent and extend your right arm slightly in front of you to provide balance and stability. Place your left hand behind your head and bend your left knee upwards to meet your left elbow. Perform 25 repetitions. Depending on your level of fitness, you may need to start gradually and slowly work up to your 25 repetitions. Turn onto your left side and perform another set of 25 side crunches.

Leg Lift

This leg lift helps to strengthen the muscles in your abdomen and back. Kneel on the floor with your weight evenly distributed over your hands and knees. Keep your hands directly under your shoulders, keeping your back straight. Lift your left knee towards your straight left elbow. Push your left foot back and up, bringing your leg straight behind you. Avoid arching your back. Repeat this movement 5 to 10 times on each leg.



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