| Pregnancy is a time of huge change for your entire | | | | blood vessel that runs down your back. Do them as |
| body - but it is your abs that will suffer most, as they | | | | you would a regular crunch, but go low and slow, and |
| have tiny hands, feet, bottoms and heads slammed | | | | always hold your pelvic floor in as you do them. |
| into them from the wrong side! Despite the fact that | | | | 4. The Squeeze is a simple exercise that you can do |
| you have a tiny bundle of joy inside your belly, it is | | | | while sitting at a desk, even while concentrating on |
| actually still very important to maintain an ab exercise | | | | something else. Hold your pelvic floor up, and draw |
| routine - as long as you know what you're doing. | | | | your navel in towards your spine. Make sure you |
| There definitely are special abdominal exercises for | | | | continue breathing naturally. Hold the position for 10 |
| during pregnancy, and there are some ab exercises | | | | seconds, then rest for 10 seconds. If you can do this 10 |
| that you should definitely NOT do! | | | | times, and as many times a day as you remember, |
| Abdominal exercises that are safe for pregnancy: | | | | you'll have a nice strong tummy with not too much |
| | | | extra effort! |
| 1. Okay, here's a cheat one to start with. It isn't really an | | | | Tips for doing abdominal exercises during pregnancy: |
| abdominal exercise, but pelvic floor exercises are | | | | - If you experience any pain, stop immediately. Not just |
| absolutely necessary if you are working your abs, to | | | | the growing fatigue of tired muscles, but any acute |
| ensure that you don't do any more damage than your | | | | pain is a sign that something is not right. |
| little bundle is already! Do them as often as you | | | | - Create a pregnancy ab exercise plan, and share it |
| remember to throughout the day. | | | | with your doctor or midwife. |
| 2. The standing pelvic tilt is gentle but effective, and | | | | - Don't lie on your back after the fourth month of |
| can be done throughout first, second and third | | | | pregnancy |
| trimesters. Stand against a wall, and imagine your hips | | | | - Don't do exercises that involve lifting your legs from a |
| as a bowl (containing baby soup!). Tip the bowl | | | | prone position after the fourth month of pregnancy |
| backwards, towards the wall, so that your lower back | | | | - Always hold your pelvic floor in while doing your ab |
| flattens against the wall. Tighten your ab muscles to | | | | exercises |
| achieve this, rather than using your back muscles. | | | | - Don't feel that you have to stop doing the exercises |
| 3. Pregnancy crunches are safe for the first four | | | | at any particular month. Just check with your doctor to |
| months of pregnancy. After this time, lying on your | | | | see that the particular movements will be alright for |
| back for more than a few minutes can reduce blood | | | | your baby. |
| flow to your baby, by squashing the inferior vena cava | | | | |