21 Safe abdominal exercises during pregnancy

Exercise and fitness during pregnancy will help your body stay flexible, along with preparing for the important event, the birth of baby . In general, abdominal exercises help keep muscles flexible, something that is vital to give birth. In this article, Vkool.com it will release 21 abdominal exercises safe during pregnancy. Keep reading this post to learn these abdominal exercises during pregnancy.

21 safe during pregnancy abdominal exercises that work

1. Tijera kicks

abdominal exercises during pregnancy - scissor kicks

These abdominal exercises maintain tight abdomen during pregnancy and also give you a head start … Click to Tweet This is one of the safe abdominal exercises during pregnancy

How to do it:.

  1. first, lie down comfortably on the back.
  2. Place your hands under your hips and ensure they are placed flat.
  3. Then keep the back flat as possible on the floor.
  4. Now gradually rises leg so far that is about ten inches up from the ground.
  5. After that, begin lowering your leg, you have raised, even as it begins raising the other leg in the same way as it did with the other leg before.
  6. Do three sets of 10 scissor kicks and ensure some rest between each set.

2. Sitting knee lift

abdominal exercises during pregnancy - sitting knee lift

How to do it:

1. the first step is to lie comfortably on the back and knees are bent guarantee. Remember that the feet should be planted stably on the ground.

2. Take her hands and then put them so that they are positioned below and next to the navel.

3. Slowly press two fingers of each hand on the lower abdomen. Be sure to make this very light step and not get hurt in the process.

4. Now push down very gradually in the lower abdomen. Make sure you do not absolutely pelvis moves, does not lift the chest up and not hold your breath.

5. Once the abdominal muscles begin to feel tight, stop instantly. These muscles should feel firm under the fingers.

6. Hold this position for about 10 seconds and after the release. Repeat the same 10 times.

Further information: list of 15 physical therapy exercises for knee pain treatment

3. The Permanent Crunch

abdominal exercises during pregnancy - the standing crunch

also should not miss this exercise in search of the best abdominal exercises during pregnancy.

How to do it:

  1. First, stand straight, putting feet as wide as your hips. Make sure your knees are slightly bent. Then raise your hands and put them behind the head.
  2. Suck the navel and now take inward toward the spine.
  3. Meta pelvis and then bring the fingertips to the ears.
  4. Now creak slowly forward, further tighten the muscles in the abdomen. Carry out such that it would.
  5. Perform about 15 to 20 repetitions.

4. The Permanent bicycle

abdominal exercises during pregnancy - the standing bicycle

should also not skip this exercise in finding exercises abdominal safe during pregnancy.

How to do it:

  1. First, we must place the feet as wide as your hips.
  2. Start crunch forward and lift your right knee toward your chest.
  3. Now twist the right so that the left elbow comes to the right knee.
  4. Replace the foot and then return to the starting standing position.
  5. Raise your left knee and twist it now so that the right elbow comes to the left knee.
  6. repeat these steps for a minimum of 10 to 20 times.

5. Touches Standing toe

abdominal exercises during pregnancy - standing toe touches

How to do it:

  1. Stand straight and put your feet as wide as your hips.
  2. Now gently pull into the belly button toward the spine. Whilst doing so, stick your pelvis under you.
  3. As is doing, raise both arms up and put them directly over the head.
  4. Slowly lean forward from the waist so your chest over his arms come forward.
  5. While you are bent forward, gradually raise the right leg in front of you and make sure it is straight.
  6. After that, bring the leg back into position and stretch your arms back in the air.
  7. Repeat with your left leg. Do these steps on each side for about 10 to 12 times each.

6. The Plank

abdominal exercises during pregnancy - the plank

For this abdominal workout, especially during pregnancy, will have to start with knees and hands.

How to do it:

  1. First, place your forearms on the floor so that it is placed directly under the shoulders.
  2. slowly rise up on the toes so that the body takes the form of a flat line.
  3. By doing this step, pull the navel inward toward the spine.
  4. At the same time, tighten your hips while you are pulling the navel inside.
  5. Hold this position for at least 10-60 seconds.

There are many abdominal exercises during pregnancy is presented in this post, keep reading!

7. Crunch lying side

abdominal exercises during pregnancy - side lying crunch

This is also considered as one of the abdominal exercise safe during pregnancy.

How to do it:

  1. Lie down on the left side and side bending the knees at an angle of thirty degrees to the hips.
  2. slowly rolling the body to the right side, therefore it is enough to lift your knees about 6 inches off the floor.
  3. Make sure the weight of the body rests on the back of the left shoulder, along with the shoulder blade.
  4. Now take both hands and put them behind the head. Make sure the fingertips touch but fingers should not be in a pose clamp. Elbows should be open-minded.
  5. Then curl your torso upwards in a diagonal position. Meanwhile, put the sternum to the right knee.
  6. While the above steps are performed, the left shoulder would increase only a little of your floor.
  7. Take both arms toward your knees and bend them create a little higher.
  8. Next, place your hands in a rearward position behind the head and now down to the starting position.
  9. Repeat the above steps again.
  10. Perform a series of 6 repetitions. Once finished, change the side to repeat on the other side. When you feel comfortable, you can move to the realization of around 12 reps instead of just six.

8. Breathing Core

abdominal exercises during pregnancy - core breath

How to do it:

  1. the first step is to sit comfortably with your back straight. Next place both hands on the ribs on his side.
  2. Inhale and open the ribs outward to the side. Now take a deep breath.
  3. Set the position so you can enjoy a good amount of air.
  4. Then slowly start exhaling. When you exhale, bring the ribs back to a closed position.
  5. contract the front of the pelvis and tailbone while the stomach relaxes.
  6. Repeat steps.

9. Sitting retention stability ball

abdominal exercises during pregnancy - seated ball stability hold

This is also one of the abdominal exercise safe during pregnancy. You’ll need to use a stability ball. If you have not used one before or do not feel comfortable using one, ask a friend or partner to help you balance while sitting.

How to do it:

  1. First, you have to sit on a stability ball and maintain their upright posture, with your back straight.
  2. Then, take both hands and put them on each side in order to help maintain balance.
  3. Exhale, with the largest concentrated on breathing of the plant. As you’re exhaling, lift one foot off their land and simultaneously raise the opposite arm up over his head more.
  4. hold your breath for about two to three seconds.
  5. back to the starting position and repeat these steps with the other arm and foot.

Side Table 10.

abdominal exercises during pregnancy - side plank

How to do it:

  1. lie comfortably on your side.
  2. Now put one elbow directly under your shoulder.
  3. Bend your knees and then they are stacked one on top of the other.
  4. Make sure that at this time the column is held in neutral position. Start focusing on its core breathing.
  5. Tighten hips and after they take them forward until your hips are above your floor.
  6. Hold this position for 20 to 30 seconds. Make sure you keep breathing normally.
  7. Once finished, do the steps on the other side.

11. Bird Dog

abdominal exercises during pregnancy - bird dog

How to do it:

  1. first, down on the floor on his elbows and knees. Before you begin, make sure your wrists are placed directly under shoulders and knees are placed directly below the hips.
  2. Make sure the back stays straight. Also, make sure that you keep your tight muscles around your abdomen.
  3. Now slowly lift the left leg and then extend in a straight line behind you. When you step, the muscles around the abdomen should be tight. Leg should take back, so that it is maintained in position parallel to the body.
  4. While this step is done, lift the right arm and then bring it in front of you.
  5. Wait a bit and keep up, and then gradually start breathing after you release the pose and return to its original position.
  6. Now do the same steps with the other hand and leg.

12. Standing Pelvic Tilt

abdominal exercises during pregnancy - standing pelvic tilt

How to make:

  1. first, are placed near a wall and ensure that your stance is upright and your spine is straight.
  2. Place hips and back against the wall and heels should be about twelve to eighteen inches away from the wall.
  3. As you stand and you will see a small gap between the lower back and the wall. Be sure to keep this distance before starting the exercise.
  4. Start flexing your abs, so you will feel a little pressure, in addition to her hips begin to lean back.
  5. By doing this step, start flattening the lower back against the wall.
  6. Hold for five seconds and relax.
  7. Repeat steps 10 times.

13. Hip Walker

abdominal exercises during pregnancy - hip hiker

How to do it:

  1. lying on its side with comfort and make sure that you bend the lower leg.
  2. While this is done, the upper leg must be straight. If you feel uncomfortable otherwise you can use a pillow to support his head.
  3. Now lift the top leg 2-4 inches off the ground. Hold.
  4. Keep your leg straight. Meanwhile, using the muscles on the side of the abdomen to help pull the hips up toward the shoulder.
  5. Hold for about 5 seconds.
  6. Repeat steps 10 times. Once you’re done, do the same steps with the other leg.

14. No crunches Crunch

abdominal exercises during pregnancy - no crunch crunches

How to do it:

  1. lie on your back with comfort and make sure your knees are bent. In operation, the feet should be firmly planted on the ground.
  2. Take your hands and then put them so that they are positioned below the farther side of the navel.
  3. Slowly press 2 fingers of each hand on the lower abdomen. Ensure that follow this step very gently and not get hurt in the process.
  4. Now very gradually push down the lower abdomen. Make sure you do not absolutely pelvis moves, does not lift the chest up and not hold your breath.
  5. Once the abdominal muscles begin to feel tight, you have to stop immediately. Your muscles should feel tight beneath his fingers.
  6. Hold for about 10 seconds and then release.
  7. repeat it 10 times.

15. Kegel exercises

abdominal exercises during pregnancy - kegels

In terms

Overall, this is also considered one of the best and most effective abdominal exercises during pregnancy.

How to do it:

  1. Sit on the exercise ball with comfort and complete and pleasant to inhale. While you are breathing, allow your belly to lift as the air fills.
  2. Once there is enough inhale, exhale slowly to allow all the air out.
  3. Be sure to match the duration of inhalation to this length of exhalation.
  4. The next time you breathe out, try to tighten the muscles found in the vagina. If you are not able to do what in the initial test, you can imagine a situation where you need to use the bathroom badly in order to pee, but is forced to keep your urine.
  5. contract and tighten the muscles around the vagina as if finishing himself from the urine itself.
  6. Now relax your neck, shoulders and face. At this point, only the pelvic floor muscles should feel contracted and tight.
  7. Hold for all counting from 5 to 8 t and then gradually release.
  8. Try to make at least 20 times a day.

Further information: Additional benefits of Kegel exercises for individuals

16. Squat

abdominal exercises during pregnancy - squat

How to do it:

  1. Stand up straight and keep your feet wide apart. Make sure they are directly under your hips and get as diverse as the hips.
  2. Then bring your arms forward and cross them right now in front of his chest.
  3. Now gradually squat.
  4. Once you try this a few times slowly get more comfortable to do this, so can not give up.
  5. While you’re squatting, make sure you press your heels on the floor.
  6. Keep squatting and coming down at the floor as much as possible.
  7. While you’re squatting, make sure you keep your back, abs and shoulders controlled so that you can feel the pressure there.
  8. Slowly return to the original position.
  9. try to do 2 sets of fifteen repetitions each.

17. Cow Cat Pose

abdominal exercises during pregnancy - cat cow pose

How to do it:

  1. first, down on the floor on his legs and hands. They make sure your hands are positioned just below the shoulders, along with your knees directly below your hips.
  2. start inhaling and then look up, toward the ceiling. Ensure arching your back as you perform so.
  3. Then, as the exhale, tuck in your tailbone and chin. Meanwhile, pull the navel towards the spine.
  4. Keep switching between exhalation and inhalation and try to match breathing movements as much as possible.
  5. Repeat for 2 minutes and then take a break before resuming again. This is also one of the safe abdominal exercises during pregnancy.

18. The lateral decubitus lifts leg

abdominal exercises during pregnancy - side-lying leg lifts

How to do it:

  1. lie on your left side with comfort. Place your left elbow on the floor so that it can adequately support the upper body.
  2. Now slowly lift your right leg. Try and rise as high as possible, but make sure your hips are in a straight line, stacked one on top of the other.
  3. Bring the leg down to about two inches above the left leg.
  4. Keep repeating these steps for twenty repetitions with each leg.
  5. Continue doing until your legs start to feel tired.

19. Prone stretching and meter

abdominal exercises during pregnancy - prone stretch and tuck

How to do it:

  • first, start fours.
  • Then, extend the left arm straight in front of you and right leg back.
  • Then activate the ABS as drawing more extended knee elbow toward the core.
  • bow release its full extent and then continue.
  • repeat the same number of repetitions on the opposite side.

20. Slides heel

abdominal exercises during pregnancy - heel slides

  1. First, lie on the back with part upper back, head and neck propped above the heart with the palms on the floor along the sides of support.
  2. Then bend both knees to put your feet in the direction of the stock.
  3. keeping your heel above but close to the ground, extend one leg at a time.
  4. then take you back to the starting position.
  5. alternate sides.

Heel single drop 21.

abdominal exercises during pregnancy - single heel drop

Not surprisingly, this is also one of insurance for abdominal exercises pregnancy.

How to do it:

  1. First, lie on the back with the upper back, head and neck propped above the heart with palms on the floor along the sides of support.
  2. Then bend both knees to your hips ninety degrees and lift both heels off the ground so your feet are in line with your knees.
  3. With control, perform abs to lower the heel.
  4. Tap the ground before lifting back to the starting position.
  5. Repeat on the opposite side and continue alternating legs.

Further information: 14 best practice plank by Abs – Score attractive ABS easily

Please go to our main Fitness and exercises page for more problems related to pregnancy. We hope this article will help you learn some safe abdominal exercises during pregnancy. If you have any questions or comments, please leave them then I will respond as soon as possible. In addition, you can share the experience if you know of any other abdominal exercise during pregnancy.

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