There is so much confusion and misinformation out there regarding safe pregnancy core exercises. So, I’m setting the record straight with key information and a suggested ab workout for pregnancy.
When it comes to ab exercises for pregnancy, society is still kind of stuck in the dark ages—not unlike we were a few years ago when it came to running while pregnant. I had people yell not-so-nice things to me when they saw me running pregnant with my first.
And like running while pregnant, doing ab exercises while pregnant may be possible or not possible for some expecting mothers. There is no need to feel guilt or shame because your pregnancy won’t let you be as active as you would like to be. No pregnancy is the same.
Safe And Effective Pregnancy Core Exercises
So, before I get into the meat of this article, I want to be very clear that you should do what feels best for you and makes the most sense. A fit pregnancy does not equal an easy birth. Like with running, there are so many variables when it comes to pregnancy and childbirth. Focus on what you can do and staying safe.
Yes, you can do abs exercises while pregnant. Your body will tell you what ab exercises you can and can’t do. As your belly grows, traditional moves like sit-ups and planks will become difficult and that’s when you can move to different variations.
Pagliano explains that the abs are being tasked to work across a longer distance as the belly grows, in the context of a changing base of support (belly’s getting bigger to the front) and a pelvis that’s trying to loosen up and prep for vaginal delivery.This leads to the weakening of the core.
When To Stop Working Your Abs During Pregnancy
“I can’t think of a single woman postpartum that immediately feels strong, no matter how much they did in pregnancy. Why? The muscles have to re-find their place and job, and they’re not able to tension against a very full belly, ” she explains.
Exercising while pregnant can lead to an easier recovery. However, so much can happen during childbirth that it’s impossible to predict someone’s postpartum recovery.
“We need to stop this erroneous stereotype. It leads to women feeling like they’re failing motherhood before they even start, ” says Pagliano of women who can’t exercise as much as they would like during pregnancy.
How To Prevent Stretch Marks During Pregnancy
Genetics, collagen, and delivery may play a role but more research needs to be done to explain why some women have issues with continued separation and linea alba tensioning and others don’t.
Pagliano encourages women to continue to strengthen their core as they feel comfortable. Safe ab exercises during pregnancy bring awareness of the ab/brain connection as well as breath such as:
Ab workouts are safe for the first trimester, second and third. But most women stop doing ab exercises in the second trimester due to the size of their belly or fear that they are harming the baby or themselves.
Safe Core Exercises For Pregnancy [for Every Trimester]
Your body will tell you when you shouldn’t do an ab exercise while pregnant. If you have leakage, pressure, pain, discharge, nausea, and fatigue—then don’t do those core exercises. This is not the time to push past pain.
You can do sit-ups while pregnant to a point. As your pregnancy progresses, doing sit-ups and ab exercises on your back becomes uncomfortable.
Think of it this way, says Pagliano. We sit up to get out of bed. But then eventually that turns into a log roll due to the size of our bellies.
Safe Abdominal Exercises For Pregnancy Postpartum
Yes, you can do planks while pregnant. But again, eventually, that will become uncomfortable as your belly grows. So, do modified planks like wall planks, kneeling planks, bear planks, and side planks on your knees.
Yes, you can do squats while pregnant. Because think of it this way, you squat to get to the toilet. You squat to pick toys off the floor. Squatting is a part of normal life.
However, using weights with squats may cause pressure which you want to avoid. If you feel pressure while squatting with dumbbells, stick to air squats.
Ladiesandbabies: Best Pregnancy Exercises For Expecting Mothers
When doing these moves, aim to connect to your growing deep abs with your breath. Exhale before beginning each move and inhale as you contract, belly button to spine. Repeat. Be sure to breathe from your belly and not your chest.
Pagliano suggests pretending like you’re blowing through a small juice box straw WITHOUT your belly pushing out. As your belly grows, it takes longer to create tension across the growing belly so exhaling for a second or two to give the abs time to engage and create tension ensures you’re getting activation here.
Below is your ab workout for pregnancy which strengthens and engages your transverse abdominisand pelvic floor. This pregnancy core routine comes with one big caveat:
Progressive Exercises For Post Pregnancy
Do what works best for you, your pregnancy, and your comfort level. What are “safe pregnancy core exercises” for one woman may feel unsafe to you. Do not compare yourself and do not feel shame. You do you.
The goal of this routine is not to feel the burn but rather teach your abs how to work and be strong in their new location.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.
Core Training In Pregnancy + Prenatal Core Workouts For Each Trimester
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.
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).
Abs Exercises To Heal 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…
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.
Exercising Your Abdominal Muscles
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.
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.
Safe & Effective Abdominal (ab) Exercises During Pregnancy
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.
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.
Situps While Pregnant: Yay Or Nay?
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).
Modification: Find a modified plank position (on knees) rather than a bear crawl position. Alternate dropping your right and left knees to the mat from high plank to modified plank. Alternatively, just hold modified plank from your knees.
For more safe pregnancy workouts, download myFree Pregnancy Workout Plan: 30 Days of Prenatal Workouts. Pin this Workout: 5 Ab Exercises That Are Safe for First + Second Trimester
Safe Exercise During Pregnancy
Before you begin an exercise program, especially during pregnancy, you should consult your doctor or midwife. As always listen to your body and avoid exercises that do not feel good for you.
This post does include affiliate links and I earn a small commission on each purchase. All words and opinions are my own. Thank you for supporting Nourish Move Love.This 7-minute prenatal ab workout routine is safe to do during the first trimester of pregnancy and was created by a physical therapist. Watch the video below which is related to “save ab exercises during pregnancy”
If you are pregnant, specifically the first trimester of pregnancy, and are looking for expert advice on what ab exercises you can do safely, then you came to the right place.
Minute Prenatal Abs & Core Workout
I’m a physical therapist and a mom of 4, and I want to help you feel confident that your ab workout routine is safe and not harmful to you or your baby during the first
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