Safe Abdominal Exercises During Pregnancy – This 7-minute workout is safe to do during the first trimester of pregnancy and was created by a physical therapist. Watch the video below.
If you’re pregnant, especially in the first trimester, and looking for advice on what ab exercises you can do safely, you’ve come to the right place.
Safe Abdominal Exercises During Pregnancy
I’m a physical therapist and mother of 4, and I want to help you feel confident that your ab workout routine is safe and won’t harm you or your baby during the first trimester of pregnancy.
Prenatal Exercises To Ease Lower Backaches
Understanding which ab exercises are safe and which are not can be difficult. You want to know that the person teaching you is an expert and someone you can trust (like a medical professional) and not some random mom on the internet. I want you to feel good about your prenatal workouts and get great results in the end.
In this article you will learn the 7 best ab exercises you can do during your first trimester of pregnancy. ok let’s go
But first, I’d recommend checking with your doctor before starting a new exercise regimen. Get medical clearance from your OBGYN before doing this activity or any exercise. Please refer to my disclaimer below.
Now that I got that out of the way, I’d like to recommend that you have comfortable workout clothes, a yoga mat, and water nearby.
First Trimester Yoga: Safety Guidelines For Early Pregnancy
Doing ab exercises, especially ab exercises that target the core as a unit, will ultimately help you conceive.
Stay in cool water during the exercise and lie flat on the floor for this exercise technique (a yoga mat makes it very easy).
I want you to know that these 7 ab exercises are completely safe during your first trimester of pregnancy.
These are especially safe because they are stabilizing exercises, involve no twisting, and work the entire core (not just the 6 pack muscles).
Is It Safe To Do Sit Ups Or Crunches While Pregnant?
We want to safely work the entire core as a unit so your back and abs are strong and ready for the heavy load that’s about to develop in your stomach.
Do 7 abdominal exercises 1 minute each for a total of 7 minutes of exercise. If you need to adjust the routine to make it easier for you as you go through pregnancy, change it to 45 seconds and 15 seconds and then eventually decrease to 30 seconds and 30 seconds.
While standing in a deep squat position (knees at a 90-degree angle), tighten your core as you hold a pelvic tilt for 10 seconds, relax, and then repeat the pelvic tilt while maintaining the squat position throughout the exercise.
Lying on your back with legs pointing straight up towards the ceiling, lower one leg at a time. Focus on keeping a flat back throughout the exercise by doing pelvic thrusts. As you lower one leg, raise the opposite leg; Continue to other positions and repeat.
Poses To Avoid If You’re Pregnant
While lying on your back and maintaining hip tension, wrap your arms around your knees and bring both knees to your chest. As you stretch your legs together into a comfortable position, both arms swing upwards. Repeat by bringing your knees to your chest and your arms back.
Start by standing in front of the wall with your feet slightly against the wall in a comfortable position. Alternately bring one knee to your chest, right and then left, then squat. Repeat that sequence while maintaining a tight core throughout the movement.
Do a side plank if you were doing side planks before pregnancy or use a modified version of the side plank if you are a beginner.
To perform a side squat, lie on your side with your heels on top of each other. Keep your elbows under your body so that your shoulder is directly above your elbow.
Safe Ab Exercises To Do During Pregnancy: First Trimester
Gradually lift your hips off the floor as you support your weight through your bent elbows and folded legs.
Place your upper arm at the side of your body. Maintain a tight core as you hold the position, keeping your spine in a straight line from the top of your head to the bottom of your feet.
To perform a modified side plank, bend your knees and push through your knees for support on your feet.
Plank if you were doing planks before pregnancy or use a modified version of the plank if you are a beginner.
Safe Pregnancy Ab Exercises (video)
For proper form on starting position elbows facing down, elbows bent, shoulders directly over elbows, knees on floor.
Gradually lift the knees off the floor, supporting your weight only on the elbows and toes.
Keep your body in a straight line, flat, without sinking your butt toward the floor or raising it higher than shoulder height.
Your head should be level, with your eyes looking down. Tighten your core and inhale as you hold that position.
Pregnancy Safe Core Exercises
To do a modified plank, get on your knees instead of your toes and raise yourself into position.
To bridge properly, first tighten your muscles and then press through your legs to lift your hips off the floor. Your goal is to lift as high as you can while maintaining a strong and flat back. Hold the position for a couple of minutes. Slowly return to the starting position and repeat.
When you’re done with this workout, be sure to continue with our 2nd pregnancy prenatal workout, which is perfect for new moms heading into their second trimester.
And if you feel lost when it comes to working out during pregnancy and need a total body workout plan that you can easily follow, definitely check out The Complete Pregnancy Plan.
Pregnancy Push Ups [5 Effective Variations For Each Trimester]
* It is important to always consult your doctor and get medical clearance before starting any exercise program. Always warm up properly and stretch after all exercises. And Jena Bradley is not responsible or liable for any injury caused while exercising at home, at the gym or elsewhere. Exercise at your own risk. Maintaining a strong core during pregnancy is very important and will help reduce your back pain, SI pain joins, adjusts and adds to labor, delivery and recovery. Even though this is true, there are many things you need to remember to take seriously so you don’t aggravate things like “Diastasis Recti” which can cause you problems postpartum and later.
** This may seem repetitive, but before starting any new exercise routine, be sure to talk to your doctor. Additionally, I do not recommend testing for diastasis recti (DR) during pregnancy because it is not uncommon for our core (abdominis rectus) to separate during pregnancy to make room for the baby but after birth. You can check DR – I explain how to do it here.
During pregnancy, it is very beneficial to be active and move as much as possible. One thing I’ve found is that my clients have cut back on core exercises because they’ve heard they’re not good. While this is partially true, there are many beneficial and safe indoor exercises to continue! Here are some exercises you can do during pregnancy:
I recommend doing 2-3 sets of 8 to 12 repetitions.In the first trimester you can add light weight (2 to 5 pounds) on each foot.
Top 8 Exercises During Pregnancy (infographic)
It’s like a crunch you do while you sleep, but safe for all three months.
“Kegel exercises help tone the pubococcygeal (PC) muscle, which regulates urine flow, supports the growing baby, prevents bleeding, stabilizes the uterine muscles, and aids in childbirth (1).”
What some people don’t know is that it’s a great ab exercise if done right and it can help you prepare for the pushing phase of labor.
This is a great exercise to improve your posture and strengthen your back and abdominal muscles.
Prenatal Pilates Exercises Safe During All Trimesters
* You should consult your doctor before starting any exercise regimen as he can advise you on exercises to do based on your general health condition.
Hope you find these pregnancy safety exercises useful! xoxo Let me know if you have any questions
A complete pregnancy exercise guide with 12 weeks, moderate to low impact exercises that can be followed and repeated every three months, nutritional recommendations, exercises to help strengthen the core and pelvic floor, preparation for labor/delivery and more than 80. The most up-to-date information pages!
In the beginning you will work to tone the muscles, increase flow and create a strong foundation for endurance.
Safe Transverse Abdominis Exercises (you Can Do During Pregnancy)
As the weeks progress, you’ll work to increase your strength and stability and reduce pregnancy aches and pains.
Being active not only increases your energy and stamina, but also relieves stress and prepares you for childbirth.
Each week consists of resistance and strength training
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