18 Safe Abdominal (Ab) Exercises To Perform During Pregnancy

 

6. The Standing Crunch:

Standing Ab Crunch Exercise During Pregnancy

  • Stand straight by placing your feet as wide as your hips. Make sure that your knees are slightly bent. Also, raise your hands and place them behind your head.
  • Suck your belly button in and bring it inwards towards your spine. Tuck your pelvis and bring your fingertips to your ears.
  • Now slowly crunch forwards and squeeze the muscles in your abdomen. Do it in such a way as you would do if you were lying down on your back.
  • Perform 15 to 20 repetitions.

7. The Standing Bicycle:

Standing Bicycle Abdominal Workout While Pregnant

  • Place your feet as wide as your hips.
  • Start crunching forward and lift your right knee towards your chest. Now twist your right such that your left elbow comes towards your right knee.
  • Replace your foot and get back to the original standing position.
  • Raise your left knee and twist it such that your right elbow comes towards your left knee.
  • Repeat the steps at least 10 to 20 times.

8. Standing Toe Touches:

 

  • Stand straight and place your feet as wide as your hips.
  • Now gently pull your belly button inwards towards the spine. While doing so, tuck your pelvis under you.
  • As you are doing this, raise both your arms upwards and place them straight above your head.
  • Slowly bend forward from your waist in such a way that your chest and your arms come forward.
  • While you are bending forward, slowly raise your right leg in front of you and make sure it is straight.
  • Now bring your leg back to the ground and stretch your arms back up in the air.
  • Repeat the steps using your left leg. Do the steps on each side for about 10 to 12 times each.

 

9. The Plank:

For this particular ab workout during pregnancy, you will have to start with your hands and knees.

  • Place your forearms on the floor in such a position that they are placed directly below your shoulders.
  • Slowly rise up on your toes in such a way that your body takes the shape of a flat line.
  • As you do the step, pull your belly button inwards towards your spine. Squeeze your hips at the same time as you are pulling your belly button inside.
  • Hold the position for at least 10 to 60 seconds.

10. Kegels:

Kegels Ab Workouts for Pregnant Women

For this particular exercise, you will need an exercise ball.

  • Sit down comfortably on the exercise ball and inhale nice and full. While you are breathing in, let your belly rise as the air fills in. Once you have inhaled enough, slowly exhale to let all the air out.
  • Make sure to match your inhalation length to that of your exhalation length.
  • The next time that you exhale try to tighten the muscles that are located in your vagina. If you are not able to do so on the first try, imagine a situation where you need to use the bathroom badly to pee, but are forced to hold your pee. Contract and tighten the muscles around your vagina as if you are stopping yourself from peeing.
  • Now relax your neck, face and shoulders. At this point, only the muscles of your pelvic floor should feel tight and contracted. Hold the pose for about the count of five to eight and then slowly release.
  • Try and do at least 20 times per day, and aim to do a little more as you can.

11. Squat:

Squat Abs Workout During Pregnancy

  • Stand straight and keep your feet wide apart. Make sure that they are direct below your hips and are placed as wide apart as your hips.
  • Bring your arms forward and cross them right in front of your chest.
  • Now slowly squat down. If you feel you are out of balance or are not able to do it initially, ask your partner or a friend to hold on to you so that you can gain back your balance. Once you try it out a few times you will slowly get more comfortable doing this, so do not give up.
  • While you are squatting, make sure that you press your heels into the floor.
  • Keep squatting and coming downwards towards the floor as much as you comfortably can.
  • While you are squatting down, make sure that you keep your shoulders, your back and your abs controlled in such a way that you can feel the pressure there.
  • Slowly get back to your original position. Try doing two sets with 15 repetitions each.