Safe core exercises pregnancy

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?

Transverse Abdominal Breathing (core breathing)
Plank, Modified Plank or Incline Plank
Side Plank or Modified Side Plank
Bear Crawl
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?

Full Sit Ups and Crunches
Bearing Down (movements or exercise that places extreme pressure on your abdominal wall and pelvic floor).
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.

Kneeling Hip Lift + Core Breathing with Band Pull Apart
Bear Crawl 3-Point Hand Tap, Right/Left
Modified Side Plank + Outside Leg Lift, Right/Left
Standing Hinged Band Pull with TA Contractions
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):

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.
Inhale as you hinge your hips back to tap your heels.
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.
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:

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.
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.
Extend your right hand in front of you, stretching the resistance band.
Bring your right hand back to the starting position, then extend your right hand out to the right side, stretching the resistance band.
Bring your right hand back to the starting position, then extend your right hand behind you, stretching the resistance band.
Continue tapping your right hand out in this 3-point pattern for 40 seconds.
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:

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.
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.
Repeat this leg lift from side plank for 40 seconds.
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:

Start standing, feet hip-width apart. Option to add a resistance band six inches above your knees.
Hinge forward at the hips, pushing your hips back towards the wall behind you; knees bent.
Grab the resistance band on the tops of your thighs. Inhale and let your belly expand.
Then exhale as you pull your core tight, drawn the belly in and pull the band out away from your body.
Hold the band out away from you, core engaged, for five seconds.
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:

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.
Tuck your toes under and lift your knees one inch off the mat, finding a bear crawl position with abs engaged.
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.
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.
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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12 exercises for pregnant women recommended by doctors

March 21, 2021 Likbez Sports and fitness

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

Iya Zorina

Author of Lifehacker, athlete, CCM

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. nine0003

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

strengthens muscles, which helps you better cope with the extra weight that you will gain during pregnancy;
improve blood circulation;
strengthen joints;
help with back pain that can develop as the belly grows;
have a positive effect on the duration of labor and its outcome; nine0018
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 little to no contraindications to exercise, there are several conditions in which physical activity can be harmful. nine0003

Exercise during pregnancy is contraindicated in:

gestational hypertension;
preeclampsia;
rupture of membranes;
cervical incompetence;
bleeding in the second or third trimester;
multiple pregnancy at risk of preterm delivery;
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. nine0003

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. nine0003

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. nine0018

Exercises to avoid during pregnancy

There are several types of exercises that can cause unwanted effects 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. nine0018
Contact sports that increase the risk of getting hit.
Exercise and activity 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. nine0003

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. nine0107

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. nine0003

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. nine0003

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 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. nine0003

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 extend your arms in front of you or leave them pressed to 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. nine0003

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. nine0003

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. nine0003

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. nine0003

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. Hold for 4 seconds and relax. Repeat 10 times. nine0003

12. Pelvic floor exercises

Squeeze your pelvic floor muscles as if you were about to stop urinating. Pull your vagina in at the same time, as if you were going to wrap around a tampon.

To begin with, do these exercises quickly, contracting and relaxing the muscles. Then move on to slow movements, holding contractions for as long as you can. Try to hold out for 10 seconds.

Do 3 sets of eight compressions each day.

When to stop exercising

Pay close attention to how you feel. Stop exercising if you experience signs of preterm labor and the following symptoms:

vaginal bleeding;
dizziness;
pain or swelling of the legs;
chest pain;
reduced fetal activity;
leakage of amniotic fluid;
shortness of breath before exercise.

Seek medical advice immediately after stopping exercise. nine0003

Fitness for pregnant women for all periods: 20 effective exercises

Expecting a child does not mean that you have to stop keeping yourself in shape. Sports are useful for both expectant mothers and babies. The main thing is to choose the right and safe exercises. nine0003

Source: hereinafter ShutterStock/Fotodom.ru

The benefits of exercise for expectant mothers
Contraindications
Rules for performing
For the 1st trimester
For the 2nd trimester
For the 3rd trimester
Fitball
Preparation for childbirth
With an elastic band
For constipation
For edema
For back pain
Breathing techniques

If you played sports before pregnancy, you should not give it up. But you need to switch to a safer mode. If you haven’t been exercising, but decided to keep fit (because during this period it is easy to gain extra pounds, the excess of which can harm), it is also important for you to know the rules of classes. We tell you what fitness is for pregnant women, we will also show videos with exercises, moreover, for each trimester.

Maintaining the health of women and children. nine0018
Maintain normal weight during pregnancy.
Relief of the condition of a pregnant woman, removal of pain, swelling.
Preparing for childbirth, reducing the risk of ruptures.
Easier return to normal after childbirth.
Improving the delivery of oxygen to the baby (due to improved maternal circulation).
Acceleration of metabolism.
Stress reduction (during exercise, joy hormones oxytocins are released). nine0018

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Contraindications for pregnant women to exercise

Even some harmless exercises for expectant mothers can be very dangerous (premature birth or risks of complications in the health of the mother and child), so sports during this period should be approached with caution. Firstly, be sure to consult a gynecologist - and only if there are no contraindications, you can do it. nine0003

Possible contraindications for sports:

Multiple pregnancy.
Previous miscarriage or threatened miscarriage.
Low position or placental abruption.
Severe toxicosis.
Preeclampsia.
Pain in the lower abdomen, bleeding.
Heart disease, arrhythmia, hypertension.
Obesity or, conversely, lack of weight.
Smoking.
Sedentary lifestyle.
Diabetes.
Disorders of the thyroid gland.
Epilepsy.
Acute diseases, exacerbation of chronic diseases.

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Certain exercises for pregnant women prohibited:

Heavy lifting.
Press training.
Strong run.
Sudden movements.

While exercising, be sure to monitor your condition and stop training if some symptoms suddenly appear:

Dizziness or headache, "stars" before the eyes, darkening in the eyes. nine0018
Difficulty breathing.
Pressure increase greater than 140/100.
Increased heart rate greater than 120 beats per minute.
Pain in the lower abdomen.
Bleeding or any unusual discharge.
Too active fetal kicks or, conversely, a long lull.

If the doctor has allowed to practice, this does not mean that you can do it at the usual pace. Expectant mothers should be as careful as possible and follow a number of rules, regardless of the type of activity they choose:

The optimal mode is 3 times a week for half an hour. It is worth starting with 15 minutes, gradually increasing the time.
The optimal time is 2 hours after a meal or 2 before it.
Drink plenty of water during your workout to stay hydrated and boost your metabolism.
The loads must not be too heavy.
Movement must be smooth. Avoid abrupt, difficult exercises.
Exercise should be appropriate for the duration of the pregnancy. Each trimester has its own limitations. nine0018
Don't overheat. Shortness of breath will reduce the supply of oxygen to the fetus. Ventilate the room you work in.
Use special support underwear, belly bandage.
Control your well-being. Any discomfort should cause the exercise to end.
After training, sit down for a while, let yourself relax.

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Since in the first trimester all organs of the child are just being formed, and in general this is a new and unusual period for a woman, some people think that it is not worth playing sports at this time. But in fact, physical activity (in compliance with all the rules) improves the condition of the future mother and fetus. According to researchers, active mothers are less likely to have toxicosis, less risk of fetal development and complications. This improves blood circulation. Sports help to cope with swelling, back pain, shortness of breath and even mood swings. nine0003

Those who went in for sports before expecting a baby should reduce their workload by 70-80%. For those who have not practiced, but want to start, it is important to do it carefully, starting from 15 minutes.

During this period, gymnastics to strengthen the back, walking, yoga, Pilates, stretching, water aerobics, breathing techniques will be useful.

1. Kegel exercises

This technique is always useful, but especially when expecting a baby. It helps to strengthen the muscles of the pelvic floor, prepare for childbirth and avoid tears. Their big plus is that you can perform them at any time and in any position - after all, the internal muscles work, and outwardly no one will even see anything. nine0003

If you're wondering when to start doing Kegel exercises for pregnancy, the 1st trimester is perfect, and the 2nd and 3rd trimesters are a must.

The complex is performed every day, starting with 5 - 10 repetitions, gradually increasing to 30 - 40. The muscles of the perineum are first strained for 3 - 5 seconds, gradually lengthening the intervals.

Technique:

Tighten the muscles of the perineum for 5 seconds, then relax for 5 seconds.
Tense and relax your muscles at maximum speed for 5 seconds.
Alternately tense and relax the muscles of the vagina and anus.

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2. Plie

This exercise will help strengthen the muscles of the legs and pelvis.

Starting position - standing, feet wider than shoulders, toes out. You can hold onto the back of a chair. nine0018
Pulling the pelvis back, slowly squat as deep as possible, spreading the knees to the sides. Take a breath and get up.

3. Leg Abduction

For strengthening the pelvis, buttocks and obliques.

Get up, grab the back of the chair with your left hand.
With your right foot, make an unsharp back swing. Put your foot up.
Swing to the side. Put your foot up.
Perform 10 times.
Repeat the same with the other leg. nine0018

4. Leg swings on the side

Lie on your side, straighten your legs, lean on your elbow.
Slowly raise your straight leg up, then slowly lower it down.
Perform 10 times.
Repeat the same with the other leg.

5. Side plank

For strengthening the abdominal and back muscles. Unlike the plank, which you do not during pregnancy, this one does not need to stay on weight for a long time. It's easy to get overwhelmed by this. nine0003

Lie on your side, it is better to bend your legs at the knees. Lean on your elbow. The upper arm is at the waist or behind the head.
With an exhalation lift your pelvis off the floor, hold for a few seconds and lower yourself.
Perform 10 times.
Repeat the same with the other leg.

6. Knee push-ups

Helps strengthen chest muscles.

Starting position as for classic push-ups, only bend your legs and put your knees on the floor. This will lighten the burden. nine0018
As you exhale, bend your elbows and do push-ups. On the inhale we rise.
Perform 10 times.

7. Cat

This exercise helps to stretch the spine and relieve fatigue from the back.

Sit on the floor with your hands and knees straight. Both hands and knees should be at right angles to the back.
Inhale, arch your back outward, rounding it, stretch.
Exhale, bend back. nine0018
Perform 8 times.

Do not bend too much to either side, there should be no discomfort.

This part of the term is the most comfortable (toxicosis passes, the stomach is not very large, the condition is stable), and very favorable for physical activity. Naturally, one should not forget about caution either.

Due to the enlargement of the uterus and the shift in the center of gravity, the load on the spine increases, so exercises to strengthen the back are very necessary, while those that strain it are best avoided. nine0003

1. Sitting body twists

Sit cross-legged, spread your arms out to the sides.
Turn your torso to the right (to the maximum, but without tension), come back, then to the left.
Perform 10 times.

2. Side bends

Sitting in the same position, stretch your right leg to the side.
Leaning your body towards that leg, reach towards it, raising and extending your left arm. Do the slope smoothly, slightly springy. nine0018
Hold for a few seconds and come back.
Repeat the same on the other side.

3. Rolling from heels to toes

Very useful for preventing swelling and varicose veins.
Stand up, feet shoulder-width apart.
Gently lift your heels and gently roll onto your toes.
Perform 10 repetitions.

Activity is limited during this period as the fetus grows and the abdomen becomes heavy. Heaviness can restrict movement. In this trimester, techniques for preparing for childbirth are important - to strengthen the muscles of the pelvis, breathing techniques. At the same time, it is worth reducing or reducing activities that are performed while standing or lying on your back, which actively involve the lower body. Pilates, yoga, water aerobics, Kegel exercises before childbirth for pregnant women will also be very important. nine0003

1. Butterfly

Sit cross-legged, feet touching each other.
Lower your knees to the floor and raise them with springy movements, similar to flapping the wings of a butterfly.

2.

Frog

This posture brings good relaxation.

Lean on your elbows (it is important not to touch the floor with your stomach), spread your legs apart and bend at the knees.
Hold on for a few seconds. The main thing is that there is no discomfort. nine0018

Fitball is the most popular equipment among women who are expecting a baby, and for good reason. After all, exercises on the ball for pregnant women are very useful, and most importantly, they are safe. They allow you to combine smoothness and softness, help to relax the muscles, not to overstrain during execution. You can engage in fitball starting from the 1st trimester until the end of the term. And the ball will come in handy after childbirth for the same safe recovery activities, and the baby usually loves to play with it. nine0003

We offer a video set of classes that is suitable for all terms:

Ideally, it is necessary to prepare for the birth of a child from the very beginning of the term, but often this is done in the 3rd trimester. It is important for a woman to prepare not only mentally, but also physically, to learn to feel her body so that the process goes as easily as possible, without severe pain and tears. To do this, you need to do Kegel exercises, as they strengthen the muscles of the perineum, as well as do exercises to open the pelvis for pregnant women. Especially for opening the hip joints (the most necessary during childbirth), yoga is suitable. We offer you to look at the complex of asanas:

A rubber band is a very simple and affordable tool that helps to improve the effect of exercise. Just don't overstress.

1. Pull

Stand in the middle of the band and grasp the ends.
Lean forward, arch your back at the waist. Not a rubber band on yourself.
Do 4 reps.

2. Press Up

Stand in the middle of the band and grasp the ends.
Raise your arms up, spreading your elbows to the sides. nine0018
Do 4 reps x 10.

3. Glute bridge with knee extension

Lie on your back, bend your legs, arms along the body. Put on the elastic just above the knees.
While inhaling, tightening the buttocks, lift the hips.
On the rise, linger, spread your knees to the sides and bring them back.
Lower your buttocks.
Do 4 reps.

Pregnancy exercises for constipation nine0011

1. Touching the knees with hands

Starting position — lying on the floor on the back, legs bent, arms along the body.
While inhaling, raise your right hand and touch your left knee. Exhale. Get down.
Repeat with the other hand.
Do not confuse with twists - do everything smoothly, without straining the press.

2. Scissors

Lie on your back, legs extended, arms along the body.
Raise your legs no more than at an angle of 45 degrees to the floor and swing your legs either alternately up and down or crossing each other. Do 10 swings. nine0018

Pregnancy exercises for edema

1.

Foot rotation

Can be done sitting or even lying down.
Circle your feet in and out (or clockwise and counterclockwise). Repeat 10 times.
Pull out your socks 10 times and point them towards you.

2. Knee Pull-ups

Get on all fours.
Bend the knee and pull towards the stomach. Round your back. nine0018
Straighten your back and leg.
Repeat on the other side.
Do 12 repetitions.

1. Child's Pose

Get on your knees, feet shoulder-width apart. Put your hands on the floor.
As you straighten your arms, lower your buttocks onto your heels and bend over.
Relax your back, your stomach should be on your knees.
Freeze for 10 - 15 seconds.

2. Bird flight

Stand sideways against a wall or chair. Hold on with one hand.
Raise your leg forward or sideways as high as possible.
Hold for 10 seconds.
Repeat with other side.

Proper breathing is important throughout the entire period, and during childbirth is especially necessary, because it helps to make them as painless as possible.

There are several breathing techniques. The main thing is to master the main types of breathing: