As a pregnant woman, you may be hesitant about crunching your belly and working your muscles for fear that doing so will harm your baby.As you support the extra weight of your pregnancy, your abdominal muscles play a key role in keeping your core stable and strong.Weak abdominals is a sign that your pregnancy weight is not being supported by your body.While pregnant, there are several exercises you can do to strengthen your abdominals.If you are pregnant, make sure to consult with your doctor before doing any exercises.
Step 1: You can prop yourself up with pillows.
Prepare for your abdominal workout by laying down an exercise mat and using a pillow or several pillows to prop yourself up so that your upper body is supported by the pillows and your elbow.The idea is to keep your heart above your navel so that you don't put too much stress on your organs when you are pregnant.
Step 2: It's a good idea to do a gentle abdominal workout two to three times a week.
Because you are going to be doing gentle, simple movements to strengthen your abdominals, plan to do your workout routine a few times a week.If you want your body to support your baby, set aside time in your day to build your core.The core muscles of a pregnant woman are very important, so do not overwork them.
Step 3: Do slides.
Heel slides are simple movements that work your abdominals without putting too much stress on your body.Lying on your back, with your upper body propped up, is how to start.Put your feet on the mat.Tuck your chin and squeeze your abdominal area.Put your right foot on the mat.If you want it to be bent again, move it back slowly.If you repeat this with your left foot, you will be able to breathe as you bend your leg.15-20 reps on each leg, inhaling and exhaling.You should do a kegel with every movement, squeezing your Pelvis as you slide each heel.
Step 4: Try alternating the drops.
You should move on to alternating heel drops once you feel comfortable with heel slides.Lie on your back, propped up by pillows.Place your feet on the mat.As you lift the legs off the mat, contract your abdominal muscles and do a kegel.Slowly lower your right leg.Lift it off the mat.You should squeeze your abdominal muscles when you lower and lift your foot.Take a deep breath as you lower your leg and lift it up.If you want to repeat this movement with your left leg, squeeze your abdominal muscles as you lower your foot to the mat and then lift it up.Try to do 15-20 reps on each leg.The exercise is more challenging than the heel slides exercise.
Step 5: Double heel drops are a good way to practice them.
Stand on your back with your legs bent and your feet flat on the mat.Do a kegel and squeeze your abdominal muscles.Lift the legs off the mat and they will form a 90 degree angle.Take a deep breath and lower your legs back to the mat.Lift both legs off the mat and exhale.Continue to do these movements and breathe slowly and evenly.The exercises are more challenging than the previous ones.
Step 6: Try sitting down.
This exercise will help you strengthen your abdominal muscles and hip flexors.The chair has a wide edge.Place your feet on the floor close to the edge of the chair.You should put your feet under your knees.Put your hands under your butt.Tuck your chin and tilt your pelvis to squeeze your abdominal muscles.As you raise your left knee, hold this position and it will move towards your chest.As you raise your knee, exhale.As you exhale, lower your foot to the floor.Try to maintain control over your body as you raise and lower your foot.Raise your knee to your chest, and then lower it back to the ground, by repeating these movements with your right leg.Do this exercise twice, twice on each leg, and once in your second and third trimesters.
Step 7: You can try leg lifts.
Leg lifts are a great way to strengthen your abdominal and back muscles.An exercise mat can be found in an open area.Begin by touching your hands and knees.Make sure you have your hands in line with your shoulders.Take a deep breath and look at the mat.Lift your right knee and then bend your leg behind you.The floor should be parallel to your leg.Take a deep breath and lower your leg back to the mat.As you slowly bend your leg back down, breathe in and repeat the movement with your left leg.Keeping your arms and legs straight is a must when doing 10 reps on each leg.
Step 8: Side lifts are done.
Side lifts or supported side planks can be used to add a more challenging abdominal exercise to your routine.The side plank strengthens the muscles on the side of your body, including your abdominal muscles.Lying on your left side, keep your elbow and hand flat on the mat.Your knees and legs are still on the mat if you raise yourself so you are supported by your left forearm.If you want to avoid falling into your shoulder joint, you can squeeze your hand into a fist.Your left elbow should be above your left shoulder, with your knees and feet still on the mat.It's possible to keep your arm along your body.Hold the side plank for five to eight breaths and squeeze your abdominal muscles.Slowly descend to the mat.On your right side, repeat these movements to support your upper body.For five to eight breaths, hold the side plank on the right side.On each side, do 10 reps.