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Abs exercises while pregnant


5 Ab Exercises That Are Safe for Pregnancy (Video)| Nourish Move Love

Abs + Core Workouts

By: Lindsey Bomgren, CPT | October 19, 2021

Can I do ab exercises while pregnant? Yes! Avoid sit ups and crunches and focus on pregnancy-safe ab exercises that strengthen the deepest abdominal muscles (transverse abdominals), core and pelvic floor. These are the five BEST abdominal exercises that are safe to perform during pregnancy (specifically during the first and second trimesters).

*You also can view this 10-Minute First + Second Trimester Ab Workout on Youtube. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

Jump to 5 BEST Ab Exercises That Are Safe For Pregnancy (First + Second Trimesters)

Most women shy away from doing abs during pregnancy because they think they’re not safe.

BUT keeping your core strong during pregnancy is important! It can help you avoid common pregnancy aches and pains, as well as assist with labor, delivery and postpartum recovery.  

What kind of ab exercises are safe during pregnancy?

  1. Transverse Abdominal Breathing (core breathing)
  2. Plank, Modified Plank or Incline Plank
  3. Side Plank or Modified Side Plank
  4. Bear Crawl
  5. Kneeling or Quadruped Core Exercises (like cat/cow and bird dog)

Your abs are so much more than the rectus abdominus (six-pack abdominal muscles).

And during pregnancy you want to focus on safe prenatal core exercises that strengthen the deepest abdominals; your transverse abs which wrap around your body like a natural corset.

It’s also important during pregnancy to strengthen your oblique muscles that run along the sides of your midsection, your glutes, and all the stabilizing muscles along your spine and pelvis.

In general, the American College of Obstetricians and Gynecologists (ACOG) says it’s safe to continue regular exercise during pregnancy.

This includes most abdominal exercises you were doing pre-pregnancy (with some modifications as needed, especially if you’re coming into pregnancy with existing diastasis recti).

What exercises should I avoid during pregnancy?

  1. Full Sit Ups and Crunches
  2. Bearing Down (movements or exercise that places extreme pressure on your abdominal wall and pelvic floor).
  3. Any Ab Exercises That Cause “Coning” or “Doming” Of the Midsection.

These high pressure flexion movements can put a lot of outward pressure against your already stretching abdominal connective tissue.

Creating issues like “diastasis recti” (abdominal separation often referred to as DR). 

Learn more in this post on 5 Exercises to Avoid During Pregnancy and Pregnancy-Safe Modifications.  

Are planks safe during pregnancy?

In general, yes.

Planks or modified planks are safe for most women throughout pregnancy. And they can strengthen the core, deep ab muscles and back. That said, there may come a time when you need to modify or stop doing planks while pregnant…

When do I need to start modifying ab exercises during pregnancy?

You know it’s time to start modifying your core exercises for pregnancy when you experience ‘coning’ or ‘doming’ of the belly (pictured above).

In this 10-Minute Prenatal Ab Workout for the first and second trimester we’ve included modifications for how to adapt each ab exercise as your pregnancy progresses.

5 Ab Exercises That Are Safe for Pregnancy (First + Second Trimester)

Looking for substitutes to sit-ups while pregnant? Keep your abs STRONG during pregnancy with these 5 abdominal exercises that are SAFE during pregnancy.  

You can start doing these prenatal ab exercises as soon as you find out you’re pregnant; and continue them from your first trimester into your second trimester of pregnancy.

These five pregnancy safe ab exercises build strong abs and supporting core muscle (low back, glutes, hips, outer glutes). To help you avoid common pregnancy pains like lower back pain, Sciatica and pubic symphysis (SPD during pregnancy).

Add this quick, 10-minute prenatal core workout to your weekly workout routine 2-3 times a week to build a strong core at home. 

Workout Equipment:

Beginner: Use just your bodyweight, or add a sweat towel (follow Rachel on the left in the video).
Advanced: Use a light-to-medium resistance band (follow Lindsey on the right in the video).

*If you need some mini loop resistance bands, these are the ones I have. GET a discount using code: NML

Workout Instructions:

Click here to follow along with the Prenatal Ab Workout Video at the top of this post.

The video will provide demonstrations of each ab exercise for pregnancy, as well as options to modify as your pregnancy progresses. 

I’ll coach you through all five ab exercises that are safe during pregnancy, providing form cues and pregnancy modifications.

Alternatively, work through the 5 best abdominal exercises to perform during pregnancy below at your own pace.

The Prenatal Core Workout Looks Like This:

  • 5 Ab Exercises That Are Safe For Pregnancy
  • Timed Intervals of Work (40 seconds per exercise, 20 seconds rest)
  • Repeat All 5 Ab Exercises for the First and Second Trimesters x2 Sets 

5 Safe Ab Exercises For the First Trimester and Second Trimester

Perform all single-sided core exercises (2 and 3) on the right side of the body for the first set, then on the left side for the second set. 

  1. Kneeling Hip Lift + Core Breathing with Band Pull Apart
  2. Bear Crawl 3-Point Hand Tap, Right/Left
  3. Modified Side Plank + Outside Leg Lift, Right/Left
  4. Standing Hinged Band Pull with TA Contractions
  5. Bear to Plank

5 Best Abdominal Exercises To Perform During Pregnancy

1. Kneeling Hip Lift + Core Breathing with Band Pull Apart

Targets: Deep transverse abdominals, lower abs, upper abs, low back, hips, glutes, hamstrings, shoulders and upper body.

Modification: Omit the resistance band and use a sweat towel.

How to do a Kneeling Hip Lift with Core Breathing (and optional band pull apart):

  1. Find a kneeling position, shoelaces down and hips stacked over knees on mat. Option to loop a resistance band around your hands. Arms straight in front of you, hands in line with shoulders.
  2. Inhale as you hinge your hips back to tap your heels.
  3. Then exhale as you squeeze your glutes, hamstring and core to lift your hips back up to the kneeling position. As you come back up, pull the band apart while simultaneously contracting your core or deep transverse abdominals to draw your belly in. As you draw the belly in perform a slight pelvic tilt to get your hips tucked under your ribs.
  4. With control, bring the band back to the starting position and repeat this movement for 40 seconds.

2. Bear Crawl 3-Point Hand Tap

Targets: Every muscle in your core; including: deep transverse abdomen muscles, rectus abdomens (six pack ab muscles), oblique muscles, shoulders and quads.

Your core is designed to stabilize your body as your arms and legs move away from your body. The bear crawl is an excellent exercise in core control and focused breathing.

Modification: Find a modified plank position (knees on the mat) rather than a bear crawl position.

How to do a Bear Crawl 3-Point Hand Tap:

  1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to loop a resistance band around your right hand and left thumb.
  2. Tuck your toes under and lift your knees one inch off the mat, finding a bear crawl position with abs engaged. Belly button drawn in towards spine.
  3. Extend your right hand in front of you, stretching the resistance band.
  4. Bring your right hand back to the starting position, then extend your right hand out to the right side, stretching the resistance band.
  5. Bring your right hand back to the starting position, then extend your right hand behind you, stretching the resistance band.
  6. Continue tapping your right hand out in this 3-point pattern for 40 seconds.
  7. On the next set, switch sides and repeat this movement with the left hand.

3. Modified Side Plank + Outside Leg Lift

Targets: Obliques, deep TA abs, outer glutes, hips and shoulders.

Modification: Omit the resistance band.

How to do a Modified Side Plank and Outside Leg Lift:

  1. Start in a modified side plank or knee down side plank. Right forearm on the mat, right shoulder stacked over right elbow and right knee on the ground with left leg and arm extended long. Option to add a resistance band six inches above your knees.
  2. Hold this modified side plank position as you lift your left leg off the mat. Pull your left foot up towards your left hip, stretching the resistance band; then lower your left foot back towards the mat with control.
  3. Repeat this leg lift from side plank for 40 seconds.
  4. On the next set, switch sides and repeat this movement with the right leg.

4. Standing Hinged Band Pull with TA Contractions

Targets: Rectus abdomens (six pack ab muscles), transverse abs (deep corset abs under the six pack ab muscles), obliques, shoulders and back.

Modification: Option to use a towel rather than a resistance band and alternate sending your right and left leg straight back to engage your core (standing warrior or standing bird dog).

How to do a Hinged Band Pull with TA Contractions:

  1. Start standing, feet hip-width apart. Option to add a resistance band six inches above your knees.
  2. Hinge forward at the hips, pushing your hips back towards the wall behind you; knees bent.
  3. Grab the resistance band on the tops of your thighs. Inhale and let your belly expand.
  4. Then exhale as you pull your core tight, drawn the belly in and pull the band out away from your body.
  5. Hold the band out away from you, core engaged, for five seconds.
  6. Return to the starting position with control and repeat this band pull with core breathing for 40 seconds.

5. Bear to Plank

Targets: Every core muscle — upper abs, lower abs, deep TA abs, obliques, shoulders, back, hips and quads.

Modification: Find a modified plank position (on knees) rather than a bear crawl position. Alternate dropping your right and left knees to the mat from high plank to modified plank. Alternatively, just hold modified plank from your knees.

How to do Bear to Plank:

  1. Start in a table top position on all fours, shoulders stacked over wrists and hips stacked over knees. Option to place a resistance band around your feet.
  2. Tuck your toes under and lift your knees one inch off the mat, finding a bear crawl position with abs engaged.
  3. Step your left foot back, left leg straight. Then step your right foot back to meet your left food, finding a high plank position. Shoulders stacked over wrists, core is engaged. Creating a straight line with your body from head to heels. Hold for a moment.
  4. Then step you left foot back in to bear crawl, left knee bent at 90 degrees. Then step your right foot in to meet your left foot; both knees bent at 90 degrees in bear crawl.
  5. Continue to repeat this bear to plank movement for 40 seconds.

Benefits of Ab Workouts During Pregnancy:

  • Better Posture and Reduced Low Back Pain
  • Reduced Sciatica and Pelvic Pain (pubic symphonies dysfunction, SPD)
  • Strong, Supported Pelvic Floor Muscles
  • Aids in Delivery
  • Increases Postpartum Recovery

For more safe pregnancy workouts, download my Free Pregnancy Workout Plan: 30 Days of Prenatal Workouts.  

Pin this Workout: 5 Ab Exercises That Are Safe for First + Second Trimester

More Safe Pregnancy Ab Workouts:

  • 7 Pregnancy Ab Exercises That Are Safe for Every Trimester
  • 8 Best Exercises for Diastasis Recti
  • 5 Best Pregnancy Exercises
  • 5-Minute Beginner Ab Workout

More of My Most Popular Prenatal Workouts At Home:

  • 30-Minute Advanced Pregnancy Workout | Full Body Strength Training
  • 15-Minute Low Impact HIIT Cardio
  • 30-Minute Prenatal Leg Day Strength Workout
  • 30-Minute Dumbbell Arm Workout for Pregnancy

Note: Every body and every pregnancy is different. Before you begin an exercise program, especially during pregnancy, you should consult your doctor or midwife. As always listen to your body and avoid exercises that do not feel good for you.  

This post does include affiliate links and I earn a small commission on each purchase. All words and opinions are my own. Thank you for supporting Nourish Move Love.

16 Safe Core Exercises to Perform During Pregnancy — Sweaty as a Mother

Keeping a strong core during pregnancy is so important and will help decrease your back pain, SI join pain, setc and will add in labor, delivery and recovery. Although this is true, there are many things to remember while doing core that need to be taken seriously so you do not worsen things like “diastasis recti” which can lead to issues for you postpartum and beyond.

Here are a few things to remember when exercising during pregnancy:

  • If you haven’t exercised before getting pregnant, that is okay! You can start at any time just be sure to start slow and see how you feel, so you do not overdo it (5).

  • During the first trimester, if it feels okay, you can continue with your normal fitness routine.

  • In the second and third trimesters, it is recommended to reduce the intensity of your workouts and to start modifying things such as supine core exercises, jumping and high impact activities.

  • It is not recommended to do exercises in a supine position (lying on your back) for long durations after the first trimester (3).

  • Avoid exercising in conditions that are too hot or humid because it could increase your body temperature, and lead to dehydration or other adverse things.

  • Do not overdo certain abdominal exercises as it can lead to an increase pressure in the core (4) especially the obliques!

  • Avoid doing any exercises that involve abrupt movements, twists or turns.

  • most important core to work is the transverse abdominis (the muscles closest to the baby!) natures support belt!

**It may seem repetitive, but before you begin any new workout routine, be sure to talk with your doctor. In addition, I do not recommend checking for diastasis recti (DR) during pregnancy as it is inaccurate– it is normal for our core (the rectus abdominis) to separate during pregnancy to make space for baby but postpartum. you can do a DR check — I explain exactly how to do it here.

Best Abdominal Exercises To Perform During Pregnancy

Caution:  Consult your doctor before starting

During pregnancy, it is so beneficial to stay active and moving as much as you can. One thing I see is my clients cutting out core exercises, because they have heard they are not good. Although this is partly true, there are many beneficial and safe abdominal exercises to continue to! Here are some exercises you can do during pregnancy:

1. Sitting knee lift

I recommend using a chair, sitting on the edge of your couch or on an exercise ball.

How to:

  • sit near the edge of your chair.

  • Keep your feet flat on the floor directly under your knees.

  • Keep your palms facing downward under your hips.

  • Slowly contract your abdomen by bending your left knee in such a way that it tilts your pelvis and activate pelvic floor .

  • Then, slowly bring your left knee towards your chest as you exhale.

  • Inhale and lower your left foot to the floor back to your staring position.

  • Repeat with your right leg.

I recommend doing 2-3 sets of 8 to 12 reps. In the first trimester you can also add light weights (2 to 5lbs) on each ankle.

2. Side-lying crunch

How to:

  • Lie on the floor or mat.

  • Slowly roll your body to the left side and bend your knees at a 30 degree angle to your hips.

  • Roll the body towards the right side so that your knees rise about 6in from the floor.

  • Ensure that your body weight rests on the back of your left shoulder and the shoulder blade.

  • Put both the hands behind your head with the fingertips touching (but don’t pull neck).

  • Curl your torso upwards in a diagonal position as if you are trying to touch your right knee. lift as high as you can.

  • While doing the above steps, your left shoulder will rise a little from the floor.

  • Bring your arms towards the knees and curl them a bit higher.

  • Then place your hands behind the head and lower yourself to your original position.

  • Repeat this on the other side.

Perform 2 sets of 10-12 reps on each side.

3. Core breathing



This is a very simple yet effective core exercise.

How to:

  • Stand or Sit down comfortably keeping your back straight.

  • Position one hand on your waist or belly, one on your chest.

  • Take a deep breath and feel your ribs expand (about 5-10 count inhale).

  • Exhale the air (5-10 count) and bring your ribs back to one closing position.

  • Relax your muscles by contracting the front of your pelvis and the tailbone.

  • Repeat for 10 rounds of deep breathes.

4. Seated ball stability hold

similar to bird dog on the ground, except you are seated on an exercise ball.

How to:

  • Sit on a stability ball sitting up nice and tall.

  • Put your hands on each side of you to maintain balance.

  • Inhale from the core as you lift your right foot off the ground and raise your left arm up over your head.

  • Hold for two to three seconds and return to the starting position.

  • Repeat with the right arm and left foot.

aim for 2-3 rounds of 10 on each side

5. Side plank/Modified side plank

Side plank can be done in several ways. these are a few options during pregnancy.

How to:

  • starting on your side place your elbow directly under the shoulder.

  • Bend the knees and stack them on top of one another, one straight/one bent or straight out if it feels okay and no coning.

  • Keep your spine neutral back flat and concentrate on your core breathing.

  • Squeeze your hips and raise your torso to make it a straight line from head to hips while you keep your head and neck straight.

  • Hold the position for 20 to 30 seconds and remember to breathe.

  • Repeat on the other side.

6. The standing crunch

This is just like a crunch you would do while lying down, but safe for all trimesters .

How to:

  • Stand straight with your feet hip distance apart, knees slightly bent and hands behind your head.

  • Inhale pull your belly button in and tuck your pelvis

  • Exhale, and crunch forward squeezing your abdominal muscles just the way you do it while lying on your back.

  • Aim for 15 to 20 repetitions.

7. The standing bicycle

This is an excellent exercise to help improve your balance and strengthen your core.

How to:

  • Standing with your feet hips width, hands behind head, inhale

  • Then exhale bring your left elbow to meet your right knee as you crunch

  • Go back to the original standing position and repeat it with your left foot and right elbow.

  • Aim for 10 to 20 reps

8. Kegels

“Kegel exercises help tone the pubococcygeal (PC) muscle, which controls urine flow, supports your growing baby, prevents hemorrhoids, keeps the muscles of the vagina toned, and assists in delivery (1).”

How to:

  • Sit down comfortably on the exercise ball and inhale nice and full. While you are breathing in, let your belly rise as you fill up with air. Once you have inhaled enough, slowly exhale to let all the air out.

  • aim for a 5-10 count inhale that matches your 5-10 count exhalation length.

  • The next time when you exhale, try to tighten your vaginal muscles. It should resemble the tightening of muscles when you badly need to pee but are forced to hold.

  • Relax your neck, face, and shoulders. At this point, only the muscles of your pelvic floor should feel tight and contracted. Hold the pose to the count of five to eight and then slowly release.

9. Squat

Some might not know that this is a good ab exercise if done correctly and it can also help you prepare for the pushing stage of delivery.

How to:

  • Stand straight with feet hips distance

  • Raise your arms straight in front of your chest.

  • Inhale as you squat down, weight in your heals, keep your knees from buckling in.

  • pause at the bottom and then exhale as you rise to standing position.

10. Cat cow pose

This helps to strengthen the core muscles and increases the flexibility of your back and spine.

How to:

  • start on the floor on your hands and knees in tabletop position (hands directly under your shoulders and your knees under your hips).

  • Inhale and look upward and arch your back, let your belly hang.

  • Then exhale, tuck in your chin and your tailbone, and draw your belly inward towards your spine.

  • Keep doing the inhaling and exhaling exercise in such a way that you can match your breathing rhythm to your movements as much as you can.

  • Repeat the steps for around two minutes, take a break and resume.

11. Side-lying leg lifts

It helps strengthen your core, glute and hip muscles.

How to:

  • Lie down on your left side with your legs stacked one on the other. Keep your left elbow on the ground so that it can support your upper body.

  • Now lift both your legs (advanced and more just first trimester) or just your right leg slowly. Lift it as high up as you can. Make sure that your hips are in a straight line with your body.

  • Bring your leg down to about two inches above your left leg.

  • Do about 20 repetitions with each leg and keep doing it until your legs start to feel tired.

12. Bird dog crunches

This is a stability exercise that strengthens your abs.

How to:

  • Start in tabletop position (wrists directly under your shoulders and knees under your hips, back straight.)

  • tighten core and slowly inhale and lift your left leg and extend it in a straight line behind you while you also lift up your right arm straight in front of you.

  • exhale bring left knee to meet right elbow in the middle

  • inhale return and repeat for 10-12 reps

  • Then repeat the same steps with your opposite hand and leg.

13. Standing pelvic tilt

It is a good exercise to help improve your posture and to strengthen your back and abdominal muscles.

How to:

  • Stand straight near a wall and place your back and hips against the wall.

  • You will notice a small space between the wall and your lower back.

  • Next, contract your abs and tilt your pelvis. your hips You should feel your lower back flattening itself against the wall.

  • Hold this pose for five seconds and release and try and complete ten times.

14. Hip hiker

It helps strengthen the glute and hip muscles.

How to do:

  • Lie down comfortably on your side.

  • Bend your bottom leg while keeping your top leg straight. If you feel uncomfortable, make use of a pillow to support your head.

  • Now raise your top leg about 2 to 4 inches from the ground.

  • Keep your leg straight. Use the muscles on the side of your abdomen to pull your hip.

  • Hold the position for about five seconds.

  • Repeat the steps ten times.

15. Heel slides

How to:

  • Start on the ground in a glute bridge position

  • Lifting your heel a little above the ground, extend one leg at a time.

  • Slowly come to your original position. (can be done with a glider or towel under heel)

  • Repeat on the other leg.

16. Engaging your TA

is safe for diastasis recti.

How to:

  • Sit straight or stand and take a deep breath while one hand is on your belly button.

  • Inhale deeply till you feel your belly button and lower rib cage expanding, without raising your shoulders.

  • then exhale drawing your belly inward while contracting your TA.

  • Perform 5-10 repetitions by controlling your breath.

*You must consult your doctor before beginning with any exercise regime as they can advise you on the exercises to do depending on your overall health condition.

Hope you find these pregnancy safe core exercises helpful! xoxo let me know if you have any questions

This is for you!

12 Week Complete Pregnancy Workout Guide

The Complete Pregnancy Workout Guide includes a 12 weeks, of moderate to low-impact workouts that can be followed and repeated throughout each trimester, nutrition recommendations, exercises to help keep core and pelvic floor strong, preparing for labor/delivery and more with over 80 pages of the most up-to-date information!

In the beginning you will work to create a solid foundation to tone muscle, increase circulation, and endurance.

As the weeks progress, you will work to increase your strength and stability and help minimize pregnancy aches and pains.


Staying active will not only boost your stamina and strength, but can relieve stress and prepare for delivery.

Each week includes resistance and strength training as well as active recovery and yoga. Active recovery includes prenatal yoga and core workouts to get your body ready for delivery to meet your sweet baby or babies!

When to Start Pregnancy Exercises

The best time to start pregnancy exercises is when you discover you are pregnant.

The second best time to start pregnancy exercises is now. Of course, get the green light from your midwife, OB-GYN, or doctor before beginning any pregnancy exercises.

This 12 week workout plan has exercises that are safe throughout your entire pregnancy and can be done from home or anywhere!

  • Over 100 different exercises with photo and/or videos.

  • PDF format that is available to use on iPhone/iPad/Android/Kindle/Computer.

  • Equipment needed: Dumbbells and loop band

Let’s get #Sweatyasamother together

Learn more

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Is it possible to pump the press during pregnancy?

A woman wants to look attractive, even when she is pregnant. Before pregnancy, most women visit gyms to eliminate figure flaws, tighten their ass, get rid of cellulite, lose extra pounds from their stomachs. But as soon as they see the long-awaited 2 strips on the test, they immediately begin to think and look for the answer to the question: “is it possible to pump the press during pregnancy?”

But the sensations are different in women that occur during pregnancy. Some ladies complain of pain, dizziness, toxicosis. For someone all 9months are no different from the rest, as there is no discomfort. If you belong to the first category of women, then we do not recommend downloading the press in the early stages of pregnancy. This can adversely affect the body as a whole, as well as the condition of the baby.

Is it possible to pump the press at the beginning of pregnancy? In what situations is this acceptable?

Expert advice

Turning to a professional trainer or medical officer with the question of whether it is possible for pregnant women to download the press, the answer will follow: “Everything is individual!”. You should focus on the state of the body, the nuances of physiology. During the period of bearing a child, there are days when you want to lie all day on the bed. It is during this period that it is better to stay at home.

Experts say that it is possible to download the press for pregnant women. But do it in light mode. Why? During pregnancy, the stamina of the body decreases. When attending workouts during pregnancy, minimize the load on the stomach.

Why it is impossible to pump the press during pregnancy actively, we have discussed above, but then how can you do it?

It is recommended to select the load yourself. Rely on your own health. Do you feel discomfort? Take several approaches. You feel weakness, pain, then you should not download the press and do strength training equipment - opt for yoga or stretching.

If you cannot deny yourself the swing of the press during the period of gestation, pay attention to the oblique muscles. The main thing is to trust your body, rely on sensations and reactions.

When is the best time to skip classes?

If you have health problems, tell the coach about it, additionally clarify the question about the sport with the doctor. As soon as you visit a gynecologist, be sure to ask about exercise if you prefer to spend time in the gym often. The doctor will tell you if it is possible to pump the press during the first trimester of pregnancy. Be sure to ask him what will happen if you pump the press during pregnancy.

But there are dangerous phases of pregnancy, during which it is better to interrupt even special training for expectant mothers. The dangerous ones include:

from 2 and 3 weeks;

from 12 and 13 weeks;

· from 20 to 24 weeks;

· 28th week.

During these weeks, it is better to exclude not only sports, but also other emotional stresses.

With general weakness, headache, you should replace the workout with exercises at home. Also remember that such unpleasant symptoms during pregnancy are not the norm, therefore, go not to the gym, but to the doctor for an appointment.

If in the first trimester you feel pain, you cannot do without medicines, then lie on the couch, canceling all plans.

Who is not allowed to do abs?

If you belong to the category of women whose pregnancy is accompanied by severe toxicosis, pain in the lower back and back, do not go to the gym. Swinging the press and other loads will only aggravate the condition, and can also adversely affect the development of the fetus.

Physical activity should be fun. If they cause tension, fainting, pain - consult a gynecologist and "tie up" temporarily with training.

How to replace exercises with the press?

There are a number of exercises that will never harm, these include:

Slow leg swings

walking;

· Careful cycling.

Yoga will improve the general condition of the body, various stretching poses. These exercises activate blood circulation in the pelvis, due to which the pregnancy will be painless, without discomfort.

To strengthen the muscles of the press, buttocks, legs, use the following exercises:

Slow walking with legs raised;

back whipping of the shins;

Neat tilts forward and to the sides;

Pulling the bent legs to the elbows in a horizontal position.

Performing such simple exercises, you can tighten the code, pump up muscles. Pay attention to the press, as soon as the tummy is formed, exercises with raising the legs should be carried out on a chair.

Prohibited activities

The question of whether it is possible to pump the press during pregnancy, we considered in detail. But, every doctor will say that there are exercises that are categorically performed during pregnancy. These include:

vacuum;

Birch pose.

These exercises have a serious effect on the internal organs. Activities that require effort from a woman are also not allowed. The normal weight that a girl can lift is 5 kg. During pregnancy, it categorically should not exceed 2-3 kg.

If the swing of the press will cause discomfort, you can replace it with a stretch. In such exercises, the abdominal muscles are also worked out, only in a way that is safe for the body of the mother and child.

Conclusion

Physical activity is always necessary, as it improves blood circulation, minimizes pain. Stretching, yoga and other gentle workouts have a beneficial effect on the well-being of women who are pregnant. Asking the trainer if it is possible for pregnant women to download the press, he will immediately say that the loads are allowed if there are no medical contraindications.

Fitness is allowed during the entire period of bearing a baby, the main thing is to “listen” to the body, and not beat all the records in the gym.

12 Doctors Recommended Exercises for Pregnancy

March 21, 2021LikbezSports and Fitness

Even if you've never been into fitness, now is the time to start.

Iya Zorina

Author of Lifehacker, athlete, CCM

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Why do exercises for pregnant women

Scientists and doctors agree that pregnancy is not a reason to stop training. You should continue to engage in your usual physical activity as long as you feel comfortable doing it.

In addition, women who are inactive before pregnancy are advised to add more movement, as exercise provides several benefits:

  • strengthens muscles, which helps you better cope with the extra weight you will gain during pregnancy;
  • improve blood circulation;
  • strengthen joints;
  • help with back pain that can come on as your belly gets bigger;
  • have a positive effect on the duration of labor and its outcome;
  • reduce the risk of complications in late pregnancy and childbirth.

The American College of Sports Medicine recommends that pregnant women exercise for at least 30 minutes a day most of the week. But this applies to healthy women without contraindications to exercise.

How to know if you can do pregnancy exercises

While healthy women have few contraindications to exercise, there are several conditions where physical activity can be harmful.

Exercise during pregnancy is contraindicated in:

  • gestational hypertension;
  • preeclampsia;
  • rupture of membranes;
  • cervical insufficiency;
  • bleeding in the second or third trimester;
  • multiple pregnancy at risk of preterm birth;
  • placenta previa;
  • threatened preterm birth.

Exercise caution should also be exercised in cases of growth restriction, extreme weight, and poorly controlled comorbidities such as type 1 diabetes, hypertension, seizure disorders, and thyroid disease.

Even if you feel fine and do not have any illness, please consult your pregnancy doctor before beginning any activity.

He will assess the risks and your level of activity before pregnancy and will give recommendations on the types, intensity and duration of activities.

Things to consider when doing exercises for pregnant women

First of all, it is worth reducing the intensity to a comfortable level. Stick to the Conversation Rule: If you can carry on a conversation during a workout without getting out of breath, the intensity is right.

If you did not exercise before pregnancy, start with 15 minutes of exercise a day. Gradually bring this time up to 30 minutes, but not quickly - focus on the sensations of your body and do not overload.

Also follow a few rules:

  • always warm up before training and cool down after training;
  • avoid strenuous exercise in hot conditions;
  • drink enough water;
  • if you are going to work with a trainer, make sure that he has a special education and tell him about the pregnancy.

Exercises to avoid during pregnancy

There are several types of exercises that can lead to undesirable consequences or make you uncomfortable:

  • Movements in which you lie on your back for a long time (after 16 weeks of pregnancy). Because the weight of the abdomen compresses the main blood vessels that bring blood to the heart, lying on your back can cause weakness.
  • An activity that requires you to stand for long periods of time.
  • Contact sports that increase the risk of getting hit.
  • Exercises and activities that can lead to a fall. If you feel insecure, ask your relatives to insure.

What Pregnancy Exercises to Do

Here are some safe pregnancy exercises you can do if there are no contraindications.

1. Wall Push-ups

This exercise will strengthen your chest muscles and the back of your shoulders.

Stand one step away from a wall with your feet hip-width apart. Press your palms against the wall at shoulder level, bend your elbows, and do a push-up. Keep your back straight, do not spread your elbows to the sides, place your shoulders at an angle of 45 ° from the body. Gradually work your way up to 15 reps.

2. Fitness Ball Squat

This exercise strengthens your hips and back, improves your ability to get into and out of a chair with new weight and a shifted center of gravity.

Stand up straight with a fitness ball between your lower back and a wall. Place your feet shoulder-width apart. Lower yourself down to a right angle at the knees. Make sure your heels do not come off the floor.

If you find it difficult to squat to a right angle at the knees, do the exercise as low as you can. Then straighten your legs, returning to the starting position, and repeat the movement.

If you feel unsure, ask someone to stand next to you to help you if you lose your balance. Perform 10-12 times.

3. Leg raises on all fours

This exercise strengthens the muscles of the back and abdomen.

Get on all fours, place your wrists under your shoulders, straighten your arms. Raise your right knee and straighten your leg back parallel to the floor. Return it to the floor and repeat on the other side. Do 10 reps with each leg.

4. Steps

A functional movement that will help you strengthen your legs and buttocks and improve your sense of balance. You can step onto a step stand or a ladder rung. Make sure the chosen support is stable.

Step up the hill, then back down and repeat with the other leg. During the exercise, keep your back straight and fully press the foot to the surface of the platform.

Do as many reps as you can, depending on your fitness level. Stop when you get tired or the form of the exercise begins to suffer.

5. Elbow Side Plank

This exercise strengthens core muscles and helps increase stability and balance.

Lie on your left side, bend your knees so that your thighs are in line with your body. Then lift your body off the floor, resting on your knees and left forearm. Place your right hand on your right side. Hold the position for a few seconds, then lower yourself to the floor and repeat. Do 10 reps on each side.

6. Leg extension with lumbar support

This movement will help to strengthen the abdominal muscles.

Lie down on a mat with a folded blanket under your lower back and place your hands on your forearms. Bend your knees at a right angle and place your feet on the mat. Straighten one knee, extending the leg, then return it to the starting position and repeat with the other leg. Do 10 times with each leg.

7. Bosu V-Position Hold

You can perform the ab hold while sitting on an unstable platform.

Sit on the Bosu with your knees bent at a right angle and your feet flat on the floor. You can stretch your arms out in front of you or leave them pressed against the platform if you feel insecure.

Lean your back straight and tighten your abs. Hold this pose for a few seconds, then return to the starting position and repeat. Aim for 10 reps.

If you find it easy to do the V-fold on two legs, try doing it on one. When you tilt your body back, lift one leg off the mat and extend it parallel to the floor.

Hold for a few seconds, then return to the starting position. Repeat 10 times and do with the other leg.

8. Seated Stomach Row

This exercise strengthens the muscles of the upper back.

Sit on a chair, press the band with your feet, placing it under the balls of your feet. Grasp the handles or loops of the expander, turning the brushes with your palms facing you. Lean your body forward with a straight back.

Overcoming the resistance of the elastic band, pull the handles to the belt. Feel how your shoulder blades converge. Return to starting position and repeat. Do 15 times.

You can also do this exercise while sitting on a fitball. It is good if there is a person nearby who can insure you in case of loss of balance.

9. Seated Band Deadlift

This exercise will strengthen the back extensor muscles.

Sit on a fitness ball or chair with your feet shoulder-width apart and your feet flat on the floor. Place the expander under the arches of the feet. Holding the handles in straight arms, bend at the hip joint. Bring your belly close to your hips, keeping your back straight, then return to the starting position and repeat. Do 15 reps.

To make this exercise harder, wrap the band around your wrists to provide more resistance and stress on your back muscles.

10. Backbend on all fours

Get on all fours with your knees under your hips and your hands under your shoulders with your fingers forward. Make sure your lower back stays neutral and doesn't arch. Pull in your stomach and raise your back to the ceiling, arching it in an arc. Leave your head hanging relaxed, do not block the elbow joint. Move within a comfortable range.

Hold the pose for a few seconds, then slowly return to the starting position. Again, check that the lower back is in a neutral position, and does not sag in an arch. Perform the exercise slowly and rhythmically 10 times, feel how the back muscles work.

11. Pelvic tilt

Stand up straight with your shoulders and buttocks against the wall, do not strain your knees or lock your joints. Pull your navel towards your spine so that your lower back is fully pressed against the wall.

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