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Are pregnant and think about how you can continue to stay fit and in good health without harming your unborn child? Want to try some abdominal or ab exercises during pregnancy that tone the muscles in your abdomen and help throughout until delivery?
If you are looking for some ab exercises pregnancy that are safe and will also offer you additional benefits to health and fitness, scroll down to control our operating recommendations.
Best Ab Exercises During Pregnancy:
When is pregnant, it is important to stay fit and keep your daily exercise routine after you consult your doctor about it. In some cases, your doctor will ask you to stay away from any other form of exercise other than walking. It depends on your overall health, the way in which the pregnancy is progressing, and also the level of activity or exercise you have undertaken previously.
Being fit and exercise during pregnancy will help your body stay flexible and ready for the big day, the birth of your child. Abdominal exercises help keep muscles flexible, something that is important during childbirth. So, once you get the green light from the doctor, make sure you try the following abdominal exercises during pregnancy, here:
1. sat knee Lift:Sponsored
- Take a sturdy chair and sit near the edge.
- Keep your feet on the floor and be sure to put them directly under your knees.
- Take your hands with your palms facing down and put them on her hips.
- slowly, begin to contract the abdomen so that the pelvis begins to tilt.
- Hold the position and slowly bring the left knee bent back toward your chest.
- Start by lowering your left foot on the ground by contracting your abs.
- Use your abs to hold the position.
- slowly release the inclination of a neutral position and repeat all the previous steps.
- At first, perform all the reps with the left leg. Once completed ones, go to the right leg and perform all the reps to use the right leg.
- In the first trimester, do about 2 sets of 8 to 12 repetitions. In your second and third quarter, to about 1 to 2 sets of 8 to 10 repetitions, depending on how comfortable you are.
- You can also try and attach a 1 to 3-pound weight to each ankle while doing the exercise in the first quarter
. [Read: safe Cardio exercises during pregnancy]
2. lying side Crunch:
- Lie down the left side and bend your knees to a 30 degree angle to your hips.
- slowly roll your body to the right side, so you only have to lift your knees six inches from the floor.
- make sure that the weight of the body rests on the back of the left shoulder as well as the shoulder blade.
- Take both hands and place them behind your head. Make sure that your fingertips are touching, but the fingers should not be in a tightening pose. The elbows should also be in an open shutter.
- Curl your torso upward angle. At the same time, bring your sternum toward the right knee.
- While you are doing the above steps, your left shoulder will lift just a little 'off the ground.
- Take both arms toward your knees and curl them a little 'higher.
- Now put your hands in late position behind the head and lower yourself to the starting position.
- Repeat all the above steps again.
- Perform a series of six repetitions. Once you're done, change the side to repeat on the other side. As you get comfortable, move on to do about 12 repetitions instead of 6.
3. Breath Core:
- Sit comfortably with your back straight. Position both hands on the ribs on your side.
- Inhale and open your ribs outward toward your side. Take a deep breath.
- Adjust your posture so that he can take a good amount of air.
- Then, start slowly exhaling the air. As you exhale, bring your ribs back to a closed position. Contracting the front of the pelvis and coccyx while relaxing the stomach
- Repeat
[Leggi:[1945031Esercizidirespirazione] effective during pregnancy ]
4. Seated waiting stability ball:
For the particular ab workout pregnant, you must use a stability ball. If you are not familiar with one or you have not used one before, ask your partner or a friend to help balance while you sit.
- sit on a stability ball and maintain an upright position, with your back straight.
- Take both hands and place them on each side to help maintain balance.
- Exhale, with the main focus on breathing out of your core. Exhale as you are, lift a foot off the ground while lifting the opposite arm and over his head.
- Hold your breath for about two or three seconds.
- Return to starting position and repeat all the steps with the other arm and the foot.
5. Side Plank:
- Lie down comfortably on one side
- Now place one of the elbows directly under your shoulder
- Bend your knees and stack them on top of each other.
- sure to keep the neutral spine at this time. Start focusing on the core breathing.
- Squeeze the sides and bring them forward until your hips are above the floor.
- Hold the position for about 20 to 30 seconds. Be sure to keep breathing normally
- Once you are done, repeat the same steps on the other side
[Read: E 'sure Plank exercises to do during pregnancy ]
6. the standing Crunch:
- Stand straight putting feet wide as the hips. Make sure your knees are slightly bent. Also, raise your hands and place them behind your head.
- suck the navel and bring it inward toward the spine. Tuck your pelvis and bring the tip of the fingers to his ears.
- Now slowly grind forward and squeeze the muscles in your abdomen. Do it in a way as you would if you were lying on your back.
- Perform 15 to 20 repetitions.
7. The Standing bicycles:
- Place your feet as wide as your hips
- Start crunching forward and lift the right knee toward your chest .. Now turn right so that your left elbow toward the right knee is.
- Replace the foot and return to the original upright position.
- Lift your left knee and twist it so that your right elbow toward your left knee is.
- Repeat the procedure at least 10 to 20 times.
8. Standing Toe Touches:
- Stand straight and put your feet wide as the hips
- Now gently pull the belly button inward toward your spine .. While doing so, tuck your pelvis under you.
- As you are doing this, raise both arms upward and put them straight above your head.
- slowly bend forward from your waist so that your chest and arms come forward.
- While you are bent forward, slowly lift your right leg in front of you and make sure it is straight.
- Now bring the leg back to the floor and stretch your arms back into the air.
- Repeat the steps using the left leg. Do the steps on each side for about 10 to 12 times each
[Read: safe stretching exercises for pregnant women ].
9. The Plank:
For this particular ab workout during pregnancy, you should start with your hands and knees
- Place your arms on the floor in such a position that they are. placed directly under your shoulders.
- slowly stand up on your toes so that the body takes the form of a flat line.
- How do you up, pull your belly button inward toward your spine. Squeeze the sides, at the same time as you are pulling in the navel.
- Hold the position for at least 10 to 60 seconds.
10. Kegel :.
For this particular exercise, you will need an exercise ball
- Sit down comfortably on the exercise ball and inhale nice and full. While you are breathing in, let your belly rise as the air fills up. Once you have inhaled enough, exhale slowly to let all the air.
- Be sure to match the length of inhalation to the length of your exhalation.
- The next time you exhale try to tighten the muscles that are found in your vagina. If you are not able to do it on the first try, imagine a situation where you need to use the bathroom OK to pee, but are forced to take a pee. Contract and tighten the muscles around your vagina, as if it were impossible to pee.
- Now relax the neck, face and shoulders. At this point, only the pelvic floor muscles should feel tight and contracted. Hold for a count of about 5-8 and then slowly release.
- try to do at least 20 times a day, and aim to do a little 'more, as you can.
11. Squat:
- Stand straight and keep your feet apart. Make sure they are directed below the hips and are placed as wide apart as your hips.
- Bring your arms forward and cross in front of the chest.
- Now squat down slowly. If you feel out of balance or are not able to do it initially, ask your partner or a friend to hold on to you so that you can get back your balance. Once you try it a few times slowly getting more comfortable doing this, so do not give up.
- While in feet, be sure to press your heels into the floor.
- Keep crouching and going down towards the floor as much as you comfortably can.
- While you're squatting, make sure you keep your shoulders, your back and your abs controlled so that you can feel the pressure there.
- slowly return to the original position. Try to do two sets of 15 repetitions each set.
- Once you enter in the second quarter, you can find more and more difficult to squat. You can still continue the same exercise by squatting just a bit ', as much as you are comfortable
[Read: The advantages of squat exercise during pregnancy ].
12. Cat Cow Pose:
- Get down on the floor on his hands and legs. Make sure that your hands are positioned just below the shoulders and knees directly under your hips.
- Start inhaling and look up toward the ceiling. Make sure you arch your back as you do so.
- Then, as you exhale, tuck your chin and tailbone. At the same time pull your belly button toward your spine.
- Keep moving between inhalation and exhalation and try to match your breathing to the movements, as far as possible.
- Repeat for two minutes and then take a break before resuming again. It is one of the sure ab exercises during pregnancy.
13. Side-Lying Leg Lifts:
- lie down comfortably on the left side. Place the left elbow on the ground so that it can adequately support the upper part of the body.
- Now slowly lift your right leg. Try and lift as high as possible, but to do so that the sides are in a straight line, stacked one above the other.
- Bring your leg down to about two inches above the left leg.
- Keep repeating the steps to 20 repetitions with each leg. Continue to do until your legs begin to feel tired
[Read: butterfly Exercise during pregnancy ].
14. Bird Dog:
- Get down on the floor on his knees and elbows. Before you begin, make sure your wrists are placed directly under your shoulders and your knees are directly under your hips.
- Make sure your back stays straight. Also, be sure to keep the muscles around your abdomen tight.
- Now slowly lift your left leg and extend in a straight line behind you. In taking this step, the muscles around your abdominal area should be tight. You have to take your back leg so that it is parallel to your body.
- At the same time, you are doing this step, raises his right arm and bring it straight in front of you.
- Pause for a while 'and keep up, and then slowly start breathing as you release your pose and return to the original position. Now repeat the same procedure with the opposite leg and hand.
15. In Pelvic Tilt feet:
- stand near a wall and make sure your spine is straight and your posture is erect. Place your back and your hips against the wall and your heels should be about 12 to 18 inches away from the wall. How do you feel this way, you will notice a small gap between the wall and your lower back. Make sure to keep this distance before starting the exercise.
- Start flexing abs so that it feels a bit 'of pressure, and the sides start to tilt backwards. In taking this step, your lower back will start flattening himself against the wall.
- maintain the position for about five seconds and release. Repeat the process ten times.
16. Hiker Hip:
- lie down comfortably on your side and make sure that you fold the lower leg. While you are doing this, the top leg should be straight. You can use a pillow to help support your head if you feel uncomfortable otherwise.
- Now lift the top leg about two to four inches from the ground. Hold the position.
- Keep the leg straight. At the same time, use the muscles on the side of your abdomen to help you pull up the hip to the shoulder.
- maintain the position for about five seconds. Repeat for ten times. Once you're done, repeat the same procedure with the other leg
[Read: hip exercises safe during pregnancy ].
17. No Crunch Crunch:
- lie down comfortably on your back and make sure your knees are bent. In this phase, the feet must be firmly on the ground.
- Take your hands and put them in a way that they are positioned below and to the side of your navel. Slowly press two fingers of each hand in the lower abdomen. Make sure you do this step very gently and not get hurt in the process.
- Now slowly push down on the lower abdomen. Make sure you do not move your pelvis at all, do not raise your chest upwards and do not hold your breath.
- Once the muscles of your abdomen starts to feel tight, stop immediately. The muscles should feel tight under your fingers.
- Hold the position for about ten seconds and then release it. Repeat the same ten times.
18. Scissor Kicks:
You must do the exercise bicycle kick in the first quarter. Even if you feel comfortable doing in the second or third trimester of pregnancy, stay away from doing so.
- lie down comfortably on your back. Place your hands under your hips and make sure they are flat places. Keep your back flat as you can, if necessary, against the floor.
- Now slowly lift one leg until the time is about ten inches up from the ground.
- Next, start lowering the leg that she also raised as you start raising the other leg in the same way as you did with the other leg above.
- do three sets of ten scissor kicks and be sure to take a little 'rest between each series
Tips when performing abdominal exercises during the pregnancy:.
The first and foremost thing to remember before you do any exercise during pregnancy is to follow the advice and the doctor's confirmation. The doctor will assess your physical condition, the overall health of the pregnancy and other factors into account. Only then your doctor will tell you whether or not it is safe for you to continue with exercises, and if so, until when.
Here are some safety tips to follow while you are performing these ab exercises while pregnant:
- During the first quarter, as long as you feel at ease, you can increase your exercise intensity. You can do this by increasing the number of repetitions. You can also increase the exercise intensity with the addition of a little 'for the workout weight.
- As you move to the second and third quarters, be sure to reduce the intensity of your workout. You might also need to stop doing some of the exercises at all, as they may be difficult to perform during pregnancy, or could injure you or your unborn child.
- Sometimes, you may need to use props to make some abdominal exercises. If you have not used the props, such as an exercise ball, above, be sure to ask your partner or a friend to help regulate the same at first. Ask for help so that you can balance yourself properly and get the hang of it. It will avoid a nasty fall or the risk of sudden injury. Once you have practiced a few times with the help of a support, you can slowly start to do it yourself.
- remain hydrated before setting out to do any exercise. Be sure to drink water and cool fluids throughout the day. You can keep an infused water bottle near you, something that you can enjoy in your September 'Also a great way to keep hydrated and keep you feeling recharged for the next day.
- Making stronger abdominal muscles will help to make them more flexible. It will help you during labor and at birth, as it will be easier for you to push your baby during delivery
[Read: Exercises to avoid during pregnancy ]
Try the above pregnancy abdominal exercises to maintain the shape of the belly and strong, but talk to your doctor first.
did you feel any abdominal exercise during pregnancy? How do we help during labor? Share your story with us here
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