Though pregnancy is a time of growth, there are ab exercises you can do while pregnant! And keeping a strong core during your pregnancy will help reduce back pain, hold your kiddos a bit easier, and recover better postpartum.
These pregnancy ab exercises are safe in all trimesters and are a great way to strengthen your core muscles in a low-impact, baby-friendly way.
Despite popular belief, there is no one exercise that causes diastasis recti. Diastasis recti is caused by the stretching of your abdominal muscles in general (as a baby grows) and will occur in almost all pregnancies.
Top 3 Core Exercises While Pregnant
As a Certified Strength & Conditioning Specialist, the abdominal exercises you choose won’t CAUSE diastasis recti but they can definitely put more
As your belly grows, some core exercises will need to be modified in order to make room for the babe. That’s okay and completely normal.
Likewise, each day (and each pregnancy!) is drastically different. This means that you should play it by ear in your activity levels based on how you’re feeling.
Safe Core Exercises For Pregnancy [for Every Trimester]
Note: toward the end of your pregnancy you'll want to make this easier. Instead of having the legs straight out, bend the knees and come into more of a crab position with your feet under your knees for more support (the belly gets heavy!).
Note: a great way to learn to do this is to wrap a resistance band around your tummy. As you inhale your belly should expand and press against the band (or tighten the band).
The below pregnancy core workout is safe to do in any trimester. It's quick for days you don't have a lot of energy, low-impact, and is a great way to keep up your core strength throughout pregnancy.
Safe And Simple Pregnancy Exercises
Perform all exercises back to back for the repetitions listed. Take a break after the elevated plank for 30-60 seconds (or what you need!) and repeat for a total of two rounds.
You can peek some of the exercises (so you know what they look like) in the video below around the two-minute mark.
Ab exercises can be done while pregnant so long as they’re low-impact and modified as needed. The focus should be more on core exercises and strength than direct abdominal strength and supporting the belly and organs as the baby grows.
Second Trimester Exercises Using A Fitness Ball
Ab workouts can be safe through all trimesters so long as the exercise change as the baby grows. While core exercises on your back are generally safe in the first trimester, they shouldn’t be worked into a program in the second and third trimesters.
Though you can perform planks while pregnant, as your belly expands they will place more and more stress on the abdominal wall. So, as you make your way through the trimesters, it’s a good idea to start elevating your planks so that, while still training the abdominal muscles (and the core muscles as a whole), you’re reducing some of the pressure as well.
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Safe & Effective Abdominal (ab) Exercises During Pregnancy
Learn how an everyday smoker and fast food junkie turned into a super fit mom of 3. If you want to send Shelby a message, visit her contact page.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.
**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.
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:
Safe Core Exercises To Perform During Pregnancy — Sweaty As A Mother
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.
“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).”
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.
Core Exercises To Avoid During Pregnancy
*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.
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!
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!
Safe Abdominal Exercises During Pregnancy: Benefits & Safety Tips
This 12 week workout plan has exercises that are safe throughout your entire pregnancy and can be done from home or anywhere!
The many benefits of acupuncture during pregnancy and in the postpartum period. Having a baby is a serious mental, physical, emotional, and spiritual feat. You need to prepare and train for it. Acupuncture helps to prepare the body for labor and help to alleviate pain and discomfort in the third trimester.
”Leaking urine is NEVER normal. Painful sex is NEVER normal. This is important because it is so normalized in the post partum population because it is so COMMON.”
Safe Ab Exercises For Pregnant Women
Keeping a strong core during pregnancy is so important and will help 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 create issues like “diastasis recti” which can create issues for you postpartum and beyond.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 exercisesthat are safe to perform during pregnancy (specifically during the first and second trimesters).
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.
And duringpregnancy 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.
Safe Pregnancy Ab Exercises (video)
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.
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).
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…
How To Work Out Your Abs While Pregnant: 8 Steps (with Pictures)
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.
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.
What Exercises Should You Avoid During Pregnancy? — Strong Mama Wellness
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.
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.
Ladiesandbabies: Best Pregnancy Exercises For Expecting Mothers
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.
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).
Safe Pregnancy Exercises
Modification: Find a modified plank position
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