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During pregnancy, it is important for women to maintain strong abs. Modified crunches using pillows or an exercise ball, reverse crunches, and pelvic tilts are safe exercises. After 16 weeks, exercises requiring lying on the back should be avoided. Consultation with a doctor is recommended.
Although the abs don’t tend to look toned during pregnancy, they can still stay strong. In fact, it is often advised that they resolve in some way during the nine months of pregnancy, although it is a good idea for women to mention their intentions to their doctor first. One of the safest abdominal exercises for pregnancy is a modified version of the crunch, using pillows or an exercise ball to support your back. The reverse crunch is also often a good abdominal exercise during pregnancy. Pelvic tilts are another ab exercise that is generally considered gentle enough for pregnant women to perform safely.
It can be difficult to complete a regular crunch during pregnancy, but it is possible to get the benefits of this exercise through a modified version. The woman should start by lying on an exercise ball or lying on a stack of pillows so that she does not lie on her back. Once the woman lies down with her knees bent and her hands behind her head, she should contract her abs as she lifts her head and torso forward. Once she has raised her torso as far forward as possible, she should hold her position for one second and then return to the starting point. It is recommended that she perform these abdominal exercises approximately 20 times per training session, although she should stop if the movement becomes uncomfortable.
Another alternative to the typical crisis is the reverse crisis. Like many abdominal exercises, it requires the woman to begin leaning against a soft surface to support her back, such as a stack of pillows. She should lie back on the pillows, with her palms on the floor and her legs bent. The next step is to contract your abs to tilt your pelvis forward, using your arms for assistance if necessary. She should wait a second before releasing and starting again, aiming for about 20 repetitions.
One of the gentlest exercises for pregnancy is the pelvic tilt. It is recommended that the pregnant woman begin by lying on her back with her legs bent and her feet flat on the floor. The next step is to raise the pelvis as much as possible, while keeping the upper body on the floor. The woman should then slowly return her pelvis to the floor, repeating the movement about 45 times in one training session. It should be noted that after 16 weeks of pregnancy, women should avoid doing abdominal exercises that require them to lie on their backs, as this can cut off oxygen to the uterus, which means that the other exercises would be better after the first trimester; a woman should never hesitate to consult her obstetrician if she has any concerns.
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