Let’s talk about abs! Having a strong core is super beneficial whether your are pregnant or not. Maybe you were focused more on the appearance of a toned tummy before you were pregnant but now that you are expecting you may be wondering what’s the point? Or also IF it’s safe to keep working on your core during your pregnancy & what those exercises are.
Abdominal exercises can still be safely performed throughout your pregnancy with some modification unless your doctor has advised against it. (Although I’m a certified personal trainer, I’m not a doctor…Always make sure you get doctor’s approval). Here are a few of my favorites to try! These are safe for any trimester. (I’m currently in my 3rd at 32 weeks in case anyone was wondering!)
TIPS:
Cat Cows- Inhale on cow pose & exhale as you pull your belly button in towards your spine, arching your back & dropping your head into cat pose.
Bird Dog Crunch- Start on all 4s, bring opposite knee & elbow in to a “crunch” then keeping your core tight (think of pulling your belly button in towards your spine instead of letting your belly just hang, breathe out & straighten arm & leg. Return to start & do all reps on one side & switch side OR alternate sides as you go.
Pelvic Tilt- Press your lower back into the floor tilting your pelvis up, drawing belly button in towards floor as you exhale, return to start & repeat.
Standing Side Crunch- Lift knee as you bend towards one side bringing elbow to meet knee. Repeat on one side for all reps then switch side OR alternate as you go!
You may have already read my free guide on The Do’s & Don’ts of a Fit & Healthy Pregnancy. I wanted to dive deeper into the core stuff here. Pregnancy is a time where strengthening your core is maybe even more important! As your tummy grows you will want to have core strength that will support your back & that ever growing belly. This will help with aches & pains along the way. It will also help you in labor & help prepare your body to bounce back quicker after you have the baby. It can also help prevent or even treat diastasis recti, a condition where your abdominal muscles have separated.
Exercises to avoid:
- Traditional crunches
- Any exercise laying flat on your back after your 1st trimester for long periods of time or with heavy weight
- Any exercise causing pain or discomfort
ARE PLANKS SAFE TO DO DURING PREGNANCY? That depends! First of all a growing belly does add additional stress in this position which can hurt your back. You have to be able to engage your deep core muscles. If you are a total beginner to planks, you may not be ready or able to do this yet. The big concern is a condition called diastasis recti, a condition that causes the tissue that holds the abdominal walls together to separate to accommodate your expanding tummy. If you experience any “coning” on your belly where the muscle bulge in a cone like shape, then do not perform standard planks or any other exercise where you experience coning. Instead try different versions or modification such as an inclined or side plank.
Side Plank
Look for more fun pregnancy safe exercise ideas on my Pinterest Board!
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