15 Safe Abdominal Exercises For Pregnant Mothers + Benefits
Maintaining a healthy lifestyle is important for everyone, but it is especially crucial for pregnant women. Hence, this insightful article is on abdominal exercise for pregnant mothers.
Exercise is an essential component of a healthy lifestyle during pregnancy as it has numerous benefits for both the mother and the developing fetus.
Abdominal exercises can help pregnant women strengthen their core muscles, reduce back pain, improve posture, and prepare their bodies for labor and delivery.
In this article, we will discuss the benefits of abdominal exercise for pregnant mothers, safe abdominal exercises for expectant mothers, and precautions that should be taken while doing abdominal exercises.
Benefits of Abdominal Exercise For Pregnant Mothers
The benefits of abdominal exercise for pregnant mothers are enormous. But the major ones are that:
- It strengthens the core muscles
- The abdominal exercise for pregnant mothers helps prepare them for labor and delivery
- It helps expectant mothers to maintain a healthy weight
- The abdominal exercise for pregnant mothers helps to boost their energy levels.
Strengthening Core Muscles:
Abdominal exercises for pregnant mothers strengthen the muscles of the core, which include the rectus abdominis, transverse abdominis, and obliques. These muscles are known to support the spine, stabilize the pelvis, and help maintain good posture.
Strengthening the core muscles can help alleviate back pain and improve posture, which can be especially beneficial during pregnancy when the weight of the growing fetus can cause strain on the back.
Preparing for Labor and Delivery:
Another benefit of abdominal exercise for pregnant mothers is that strong abdominal muscles can help during labor and delivery by providing more support to the uterus and pelvis.
Additionally, abdominal exercises can help pregnant women develop better control over their breathing, which is important during labor and delivery.
Maintaining a Healthy Weight:
Exercise, including abdominal exercise, can help pregnant women maintain a healthy weight during pregnancy. And besides, research has shown that excess weight gain during pregnancy can increase the risk of gestational diabetes, preeclampsia, and other complications.
Boosting Energy Levels:
Another reason why abdominal exercise for pregnant mothers is necessary is that it helps to boost their energy levels. Exercise can help pregnant women feel more energetic and less fatigued.
This can be especially important during the first and third trimesters, which can be particularly challenging due to morning sickness and the increasing weight of the fetus.
15 Safe Abdominal Exercises For Pregnant Mothers
Now that you are aware of the benefits of abdominal exercise for pregnant mothers, it would do you good to pick some exercise from any of the ones below. And mind you, it is not a must that you do all, and you would see why later.
For the abdominal exercise for pregnant mothers, we have:
Pelvic Tilt:
The pelvic tilt is a safe and effective abdominal exercise for pregnant mothers. And this is because it helps strengthen the abdominal muscles and can alleviate back pain.
To perform a pelvic tilt, you would need to lie on your back with your knees bent and feet flat on the ground. Inhale and then exhale as you tilt your pelvis toward your belly button. Hold for a few seconds and then release.
Cat/Cow Stretch:
The cat/cow stretch is a gentle yoga pose that helps stretch the back and abdominal muscles.
This is also another safe abdominal exercise for pregnant mothers. To do this, you would start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
Then you would Inhale and lift your head and tailbone towards the ceiling, arching your back. After that, you would exhale and lower your head and tailbone towards the floor, rounding your back.
Seated Leg Lifts:
Seated leg lifts are a very simple abdominal exercise for pregnant mothers. It can help strengthen the transverse abdominis muscle, which is important for supporting the uterus and pelvic floor.
To do this abdominal exercise as an expectant woman, you would sit on the edge of a chair with your feet flat on the ground.
Also read: 10 Simple Exercises To Build Hip Muscles As A Woman
Then place your hands on your thighs and exhale as you lift one foot off the ground, keeping your knee bent. Also, note that you should hold for a few seconds before you release.
Kegels:
Kegel exercise is one good abdominal exercise for pregnant mothers too. It is simply a type of exercise that strengthen the pelvic floor muscles, which can help prevent incontinence and other complications during and after pregnancy.
To perform Kegels, all you need to do is tighten your pelvic floor muscles as if you were trying to stop the flow of urine. Hold for a few seconds and then release.
Standing Side Bend:
If you desire abdominal exercise for pregnant mothers that are not strong, then a standing side bend would come in handy.
To do this, you would stand with your feet hip-width apart and raise your left arm overhead. Then, you would lean to the right, keeping your hips facing forward. Also, ensure to hold for a few seconds before you switch sides.
Seated Twist:
To do this abdominal exercise for pregnant mothers, you would need to sit on the floor with your legs crossed.
After that, you would place your right hand on your left knee and your left hand behind you. Twist to the left, looking over your left shoulder. Hold for a few seconds, then switch sides.
Squat with a Medicine Ball:
If you want spiced-up abdominal exercise for pregnant mothers, then you would enjoy this one.
To carry out this exercise, you would stand with your feet shoulder-width apart and hold a medicine ball in front of you.
Then, you would squat down, keeping your back straight, then lowering the medicine ball towards the floor. After that, you would then stand back up, lifting the medicine ball back to the starting position.
Knee Tucks:
To carry out this particular abdominal exercise for pregnant mothers, you would need to be flexible.
All you need to do is to lie on your back with your legs straight. Then lift your legs off the floor, bending your knees towards your chest. After that, you would hold for a few seconds, then lower your legs back to the starting position.
Standing Crunch:
This is an abdominal exercise for pregnant mothers who understand form. If not, you can skip this.
To carry out this exercise, you would stand with your feet hip-width apart and your hands behind your head. Then, you would lift your right knee towards your chest and bring your left elbow towards your knee. After that, you would lower your leg and arm, then repeat on the other side.
Bird Dog:
If you desire abdominal exercise that helps pregnant mothers stretch, then you should do this. Get down on your hands and knees, with your hands directly beneath your shoulders and your knees directly beneath your hips.
Then lift your right arm and left leg, keeping your back straight. Hold for a few seconds, then lower your arm and leg and repeat on the other side.
Leg Raises:
Not all abdominal exercise for pregnant mothers is easy. Hence, if you wish, you may skip doing this one.
To do this, you would need to lie on your back with your legs straight. Then lift your legs off the floor, keeping them straight, and lower them back down.
Plank:
Like the name, this abdominal exercise for pregnant mothers helps you stretch like a plank to relieve body pains. To do this, you would get into a push-up position, with your hands directly beneath your shoulders and your feet hip-width apart. Then hold for a few seconds, keeping your back straight.
Modified Plank:
If the plank exercise feels too easy, then you can try the modified plank. To carry out this abdominal exercise for pregnant mothers, you would need to get into a push-up position, but instead of being on your hands, you would lower down onto your forearms. Hold for a few seconds, keeping your back straight.
Hip Bridges:
To carry out this abdominal exercise for pregnant mothers, you would need to lie on your back with your knees bent and your feet flat on the floor. After that, you would lift your hips off the floor, squeeze your glutes, and lower back down.
Wall Sit:
This abdominal exercise for pregnant mothers helps you relieve your back of pains. To do this, you would need to stand with your back against a wall and lower down into a squat position, keeping your back straight. Hold for a few seconds, and then stand back up.
Russian Twist:
This abdominal exercise for pregnant mothers is not recommended for all. But to carry it out, you would have to sit on the floor with your knees bent and your feet flat on the floor.
Then, you would lean back slightly and lift your feet off the floor, balancing on your tailbone. After that, you would twist to the right, bringing your hands towards the floor, then twist to the left.
How to Choose the Right Abdominal Exercises During Pregnancy
Choosing the right abdominal exercises for pregnant mothers is crucial for the health and safety of both the mother and the baby.
When performed correctly, abdominal exercises can help strengthen the core muscles, improve posture, reduce back pain, and prepare the body for labor and delivery.
However, not all abdominal exercises are safe for pregnant women. Hence, here are some tips on how to choose the right abdominal exercises during pregnancy:
Consult with your healthcare provider
Before starting any abdominal exercise for pregnant mothers, it is essential to consult with your healthcare provider.
They can advise you on the best exercises for your specific needs, taking into account your medical history, current health status, and the stage of your pregnancy.
Furthermore, they can also help you identify any potential risks or complications associated with specific abdominal exercises and provide modifications or alternatives to ensure your safety.
Focus on low-impact exercises
During pregnancy, high-impact exercises that involve jumping or sudden movements should be avoided as they can put excessive stress on the pelvic floor muscles and increase the risk of injury or complications.
Instead, focus on low-impact abdominal exercises that involve slow, controlled movements, such as pelvic tilts, seated twists, and standing side bends.
Engage your pelvic floor muscles
During pregnancy, the pelvic floor muscles become stretched and weakened, leading to urinary incontinence, constipation, and other complications. Hence, engaging these muscles during abdominal exercises can help improve their strength and function.
Kegel exercises, for example, are very safe and effective abdominal exercises for pregnant mothers.
Stay hydrated
Staying hydrated is crucial during pregnancy, particularly when exercising. And this is because dehydration can lead to fatigue, dizziness, and other complications.
Also read: 4 Easy And Efficient Exercises To Lose Thigh Fat
Hence, make sure to drink plenty of water before, during, and after exercise to keep your body hydrated.
Use props and modifications
Using props and modifications can help you perform abdominal exercises safely and comfortably during pregnancy.
For example, using a stability ball during planks or pelvic tilts can provide extra support and stability, while using a chair or a wall for support during squats or lunges can help you maintain balance and reduce the risk of falls.
Additionally, using resistance bands or light weights can add intensity to your abdominal exercises without putting excessive stress on your muscles.
Monitor your heart rate
During pregnancy, the heart rate increases to meet the demands of the growing fetus. However, exercising at a high intensity can put excessive strain on the heart and increase the risk of complications.
To ensure a safe and effective workout, monitor your heart rate during exercise and avoid pushing yourself beyond your limits.
Final Thoughts On Abdominal Exercise For Pregnant Mothers
In conclusion, abdominal exercises can be beneficial for pregnant women, helping to strengthen the core muscles, improve posture, reduce back pain, and prepare the body for labor and delivery.
However, it is crucial to choose the right exercises and perform them safely and correctly to avoid potential risks or complications.
By following the precautions and safety measures, consulting with a healthcare provider, and choosing low-impact exercises, pregnant women can safely incorporate abdominal exercises into their fitness routine.
Additionally, using props and modifications can help make these exercises more comfortable and effective.
We encourage our readers to share this article with their loved ones who are expecting or planning to become pregnant.
By spreading awareness about safe and effective abdominal exercises during pregnancy, we can help women maintain a healthy and active lifestyle throughout their pregnancy journey. Remember, always prioritize safety and listen to your body during exercise.