Abdominal exercise during pregnancy

Advice about abdominal exercise during pregnancy followed by LINKS to relevant pages and lastly, specific ab exercises.
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LINKS

Following links are to related umbrella pages in Healthy Exercise World.

Best exercises for women

Tips on pregnancy exercises

Benefits of ab exercises

The idea of women who are pregnant exercising throughout the pregnancy, and especially, exercising their abs, may have seemed ridiculous to our parents and grandparents. But, in fact, strengthening abs and back actually helps throughout the pregnancy.

Exercises even help in labor and delivery and recovery. Ab exercises will also help with posture problems which will help you even after baby is born.

Note: you should first get medical clearance to exercise during pregnancy.

Also, you should not perform exercises that you perform on your back after the first trimester.

So, gentle standing exercises would most likely be safe and effective for most expectant mothers.

Specific ab exercises during pregnancy

Abdominal contractions

Back against pillows or an exercise ball to so your back is aligned. Hands on your stomach, inhale deeply. Fill your chest and stomach completely with air. Then contract the abdominal wall and exhale out till your lungs are completely vacant.

Pelvic rocking

Start on your hands and knees. Then slant your pelvis under by constricting the inner abdominal muscles. Do not arch your back. Hold position for few seconds.

Side Bending

Start on your hands and knees. Then slightly crunch your oblique muscles by moving your shoulder and hip towards one other. Repeat on the other side.

Roll-backs

Sit erect with your knees curved in front of you, feet are on the floor. Slowly bow back as far as possible. Hold for awhile then slowly roll back up. For additional support, clutch your thighs with hands or place hands on floor.

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