When done correctly, abdominal exercises can be very beneficial during pregnancy. They are not only safe and will help you develop strong stomach muscles to help you carry your baby prenatally and give birth. Ab exercises actually healthy for you and your baby too.
5 Simple Ab Exercises for Pregnant Women
If you ever feel uncomfortable, uneasy, or just not right you should stop exercising immediately. Before starting any exercise talk to your doctor
Standing Crunches
Stand with your feet hip-width apart, ensure your belly button is drawn back towards your spine, tuck your pelvis slightly then bring your fingertips to your ears. Crunch forward and squeeze your abdominal muscles like just how you would do if you were lying on your back. Release with control to complete one repetition.
Pelvic Tilts
One of the best exercises for pregnancy to relieve back pain is called pelvic tilt and back stretch. Stand with your back against a wall and relax your spine. Inhale as you press the small of your back against the wall. Exhale and release to complete one repetition.
Prone Stretch
Start on all fours with knees placed directly under the hips. Extend your left arm straight out in front of you and your right leg out behind you. Engage your abs as you draw the extended elbow and knee in toward your core. Release to full extension and continue. Now do it on the opposite side.
Heel Slides
Lie on your back with your upper back, neck and head propped up above your heart with your palms on the ground along your sides for support. Bend both knees to bring your feet in toward your butt. Keeping the heel above but close to the ground, extend one leg at a time. Then bring it back in to starting position. Alternate sides.
During pregnancy, the heel slides workout develops abdominal control of the lower spine to help flatten out the excessive lordotic curve (inward curve of the lumbar and cervical spine). The more you perform this exercise while you’re pregnant, the further along you’ll be in your tummy-toning program after your baby is born.
Heel Drops
Heel drop is one of the best workout for abdominal separation and to tighten the tummy post baby as it strengthens the inner most transverse abdominal. Lie on your back and lifting your legs up, keeping your knees bent at a 90 degree angle. While exhaling on the way down and pressing the small of your back against the floor, straighten your leg and lower your heel to the ground. Remember the further you extend your leg, the more weight your abdominal will bare and the harder the exercise will become. Return your leg back to the starting position, alternate your legs and repeat the action.
