Pregnancy

Abdominal Exercises During Pregnancy

Moderate abdominal exercises are recommended during pregnancy in order to strengthen the spine and body. Moderate abdominal exercises are not as intense as everyday abdominal exercises. Abdominal exercises help in reducing backache and maintaining good posture. During pregnancy, abdominal exercise makes you feel fresh and increases your energy levels. Exercising also increases blood flow and makes your skin look healthier. Abdominal exercises strengthen the muscles and ease the pain caused during pregnancy. This article focuses on the types of abdominal exercises that can be done during pregnancy.

Types of Abdominal Exercises During Pregnancy

Curl Up:

Lie on your back and bend your knees. Place your hands across your chest and raise your shoulders.

Pelvic Tilt:

Stand up with your back against the wall. Bend your knees slightly and tilt your lower back towards the wall until your lower back flattens against the wall. Do this exercise for a few seconds.

Roll Backs:

Sit erect on the floor and curl your knees, and as far as possible, bend in the backward direction. Stay in this position for some time.

Side Bending:

Hold your entire body on your knees and arms. Perform a light crunch by moving your shoulders and hips towards each other. Repeat this exercise on the other side.

Abdominal Contractions:

In order to perform this exercise, you may need a pillow or a ball. Keep your back aligned by keeping your ball/pillow tilted. Inhale deeply and keep your hands on your stomach. Fill your stomach and chest completely when you inhale and then exhale out.

Precautions Concerning Abdominal Exercises During Pregnancy

  • Moderate exercise is recommended at least three times a week during pregnancy.
  • After the first trimester, a pregnant woman should avoid doing spine exercises.
  • Avoid standing in one position for a long period of time.
  • The intensity of the exercise is varied from person to person.
  • Exercises that do not put much pressure on the body are recommended as they minimize the risk of injury.
  • Any exercises that are strenuous to the abdominal region should be avoided.
  • Maintain a balanced and healthy diet along with abdominal exercises.
  • Avoid wearing tightly fitting clothing.
  • Avoid wearing slippery shoes while doing abdominal exercises.
  • Avoid doing jerky exercises.
  • Stop exercising if you experience any nausea, contractions, vaginal bleeding, or dizziness.
  • Consult a doctor before you start with these abdominal exercises.
  • Perform these abdominal exercises with the help of a trainer.

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