While you are pregnant, you aren’t going to be able to keep your abdominal muscles toned. Your body wants to store more fat to keep your baby protected.
You can keep certain parts of your abdominal muscles strong; during your pregnancy, though, and in the end it will help you through your labour and delivery.
1. Pelvic tilts
Lie on your back on a comfortable spot on the floor with your legs straight and your arms stretched back behind your head. Hold your stomach in as much as you can, trying to make it feel like your bellow button reaches your spine.
Bend your knees and slowly tilt your hips upward and hold the position for ten seconds. Try to work up to holding this position for 30 seconds at a time.
Do five sets of 30 – second holds. As you progress more in your pregnancy, this move will become more difficult. Listen to your body and stop if it doesn’t feel right.
2. Side crunches
Lie comfortably on your side with your bottom leg bent and your top leg straight.
Prop yourself up onto your bottom forearm and slowly lift your straight leg up to the side until you feel the pull in your oblique muscles. Try to hold your leg up for a few seconds during your repetitions.
After you’ve completed 25 on one side, repeat the same movement on the other side. You should be able to complete this movement through your entire pregnancy but again, listen to your body.
3. Standing side crunches
Stand with your feet hip width apart and starting with your right side, bend one knee and try to touch it to the elbow of your same side. Keep your arm bent and crunch from both the leg and arm areas.
Try to do three sets of ten on each side of your body for best results.
4. Pregnant Plank
Start on your hands and knees and slowly raise yourself into a traditional push up position. You might need to raise your rear end up slightly to keep your pregnant belly from touching the floor.
Hold the plank for up to 20 seconds and come back to your hands and knees. Repeat the movement five or six times.
5. Seated twist
This is a good machine for pregnant women because it provides back support while you are completing your movement.
This machine allows you to start on your knees, hold onto its sides and twist your body from side to side.
You will feel the tension mostly in your side, oblique muscles and your heart rate will likely elevate.
It’s important to keep your heart rate at 140 beats per minute or lower, so you might want to consider wearing a heart rate monitor during your gestational months.
6. Simple crunch
Lie on your back with your knees bent and place your hands behind your head for support.
Raise yourself into a very slight stomach crunch, being careful not to pull yourself up to high. You will find that you can get excellent results by simply holding your body in the crunch position for several seconds at a time.
Aim to complete three sets of 20 of this move. Doctors say you shouldn’t lie on your back for too long, because it might cause undo pressure on your circulatory system. Try not to exceed five minutes at a time.
7. Modified reverse sit up
Lie on your back with a pillow under your head. Slowly bring your knees up while tilting your pelvic area. Again, since you are on your back, do not work on this movement for more than three to five minutes at a time.
Try to complete three sets of ten.
It is very important to listen to your body and consult with your doctor before doing any of these exercises. If you have been working out for many years, chances are you won’t have any trouble working out while you are pregnant.