There is a misconception that exercising during pregnancy is not good or dangerous, and should be avoided. Abs exercises are more so looked upon with doubt. However, working out the abs is not only safe, it is necessary to promote healthy pregnancy period by getting you rid of backaches towards the advanced term of your pregnancy.
What are the Benefits of an abs Workout in Pregnancy?
Working out your abs also strengthens the muscles around them to provide support to the uterus as it increases in size to carry the baby and the fluids. Apart from this the strengthened muscles in the abdomen will cut out the risk of diastasis recti, which is a condition that makes your abdominal muscles to separate. Strengthened abs muscles also facilitate easy labour and delivery.
What abs Exercises can be Safely Done during Pregnancy?
The exercises that workout the abs areas while sitting or standing are the safe ones that can be done. After the first trimester, care must be taken not to do exercises that require you to lie down flat on your back for more than 3 minutes at one go. Try side crunches and pelvic tilts that do not require you to lie on your back.
Till the first trimester you could even try curl ups. Always opt for low impact workouts. Zumba in water or aqua Zumba has emerged as a safe workout option for the pregnant women. However, always make sure to speak to your doctor before attempting any exercises. If you have a history of difficult pregnancy or miscarriages, it is best to avoid exercising until and unless you get a clear go ahead from your gynaecologist.
Find below some exercises that you can try out for your abs during pregnancy.
- Stand with your back against the wall in such a way that your spine curves naturally. Your shoulders and head should touch the wall. Now gently squeeze your abs in such a way that your lower back touches the wall. Hold for a count of 10 and release. Repeat 10 times.
- Sit up straight in a chair. Do not lean back on the back rest. Your feet should be placed flat on the floor. With your palms behind the back of your head squeeze your stomach muscles and crunch forward. Do not let your chin slouch down on your chest. Keep your back straight as you crunch down. Hold for a count of 5 and sit back straight. Repeat 10 times.
- The above two exercises can be done any time during the entire period of pregnancy. During the first trimester though you can also do exercises that require you to lie on your back.Â Try these abs curls. Lie down straight on your back on a mat. Keep your legs folded at the knee and feet flat on the ground. Put your palms behind your head or crossed on your chest. Now press your hips on the ground and lift your shoulders off the ground while crunching your abs gently. Hold for 5 seconds and lie back. Repeat 10 times.
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