Pregnancy comes with a lot of physical, emotional, and mental changes. As you expect your precious one (or more, in some cases), it is important to understand these changes; why they occur, what they signify, and how to manage them. This article contains all you need to know about Ab changes during pregnancy and effective ab exercises during pregnancy.
In the first trimester of pregnancy, you may begin to notice other changes to your belly asides from the obvious baby bump. One of which is the appearance of the linea nigra, which is a dark vertical line between your pubic area and belly button.
Interestingly, the linea nigra has always been there. However, it simply gets darker during pregnancy.
Another notable change to your Abs during pregnancy is the appearance of an elevated ridge from your sternum (or breastbone) down to the middle of your belly. This is called the diastasis recti, and it is the gap between the left and right parts of your abdominal muscles. Medical studies have shown that 5 in 10 moms experience this change during pregnancy.
Sometimes, the diastasis recti expands by a few centimeters as the baby develops, increasing tension in the abdominal region. Furthermore, women carrying multiple pregnancies tend to experience this change a lot more than moms with single pregnancies.
During pregnancy, it is important to check for diastasis recti. You can do this by consistently observing your abdomen to ensure there is no gap wider than three finger-widths. If you notice this, you may need to adjust your Ab exercise routines before, during and after pregnancy.
With your doctor’s approval, it is completely safe to perform ab exercises throughout pregnancy as long as you follow certain guidelines. In fact, we recommend that you strengthen your abs while expecting because it supports your pelvic organs as your little one grows.
Furthermore, strong abs can help reduce back pain during pregnancy and increase a sense of coordination during labor. In addition to this, regular ab exercises may help you recover faster after delivery.
This is really simple: Whenever you’re ready.
Even if you have to deal with severe symptoms of morning sickness or other pregnancy-related discomforts, exercises are guaranteed to make you feel better. In addition to this, exercise would help you regulate weight gain and prepare your body for pregnancy and eventually, childbirth. However, it is also important to rest whenever you feel the need to.
If you were not a big fan of regular exercise before pregnancy, you can start with certain low intensity routines that keep you active for up to 30 minutes daily, 3 to 5 times weekly. For moms who find the gym too tasking, you can try dancing with friends, yoga in your bedroom or even playing around in the pool.
To help you through this journey of exercising while expecting, we have compiled the following safe and effective ab exercises for you:
Planks are safe and effective for most moms throughout pregnancy. This is because static, endurance exercises like the side plank strengthen the abs and back muscles. In addition to this, side planks do not put too much pressure on your spine while exercising..
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This ab exercise is guaranteed to engage your abdominal muscles, hips, feet, shoulders, and pelvis. Standing crunches would improve your core strength and maintain your ab muscles throughout pregnancy. Furthermore, it is safe to perform in all trimesters of pregnancy.
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For this, we recommend sitting at the edge of a chair, couch or on an exercise ball.
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The next exercise on our list is the side-lying crunch which has been a preferred option for most pregnant women for a long time. This is simply because you can exercise while lying down.
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To get the best result, we recommend performing this exercise about 10 to 12 times on each side of your body.
This is a really simple but effective ab exercise for you.
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Well, this is not as easy as riding a bike. However, it is guaranteed to strengthen your abdominal and thigh muscles as you prepare for labor.
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Recent research has shown that Kegel exercises tone certain muscles in the body which control urination, support your developing baby, prevent hemorrhoids, and strengthen the muscles of your vagina as you prepare for childbirth.
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Everyone knows, and agrees, that squats are really good for women. However, what may not be common knowledge is the fact that proper squats can help pregnant women prepare for the pushing stage of childbirth.
This exercise would improve your body posture and also strengthen your back and abdominal muscles.
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The final an exercise on our list is the simple heel slide.
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Although it is important to exercise during pregnancy, your health (and your baby’s) is more important.
During pregnancy it is important to avoid the following exercises:
In conclusion, we recommend that all moms-to-be engage in some sort of exercise to stay physically active throughout pregnancy. To make this really easy for you, the ab exercises listed above have been proven to be safe and effective by many moms around the world.
As you exercise, it is important to get your doctor’s approval, eat healthy and rest as often as you can. Finally, remember that your baby’s health is important. Avoid exercises that involve sudden, jerky, or bouncy movements as they may be harmful in the early stages of pregnancy.
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