Your workout routine should not have to be disrupted when you are pregnant. If you feel light and energetic after working out, and this is how you prefer to feel even during breastfeeding, you should keep doing what you’ve been doing.
Any abdominal workouts will help you stay fit and tone the muscles in preparation for the delivery.
However, you should need to tamp down the vigour and choose workouts that are appropriate for the situation. What kind of workouts may they be? This article contains a list of the best abdominal workouts you can do comfortably while pregnant. However, only begin using them after speaking with your healthcare provider.
1. Sitting knee lift
· Take a strong chair and take a seat at the edge.
· Maintain a level foot on the floor just under the legs.
· Maintain a downward grip on your hips with your hands facing down.
· Slowly compress your belly by bending your left leg and tilting your pelvis.
· Bring your bent knee up to your chest.
· Begin lowering the left foot to the floor when returning to a neutral stance.
· Repeat all the above moves on your right leg.
· Do two sets of 8 to 12 repetitions during the first trimester. You can also do it by strapping 1 on 3lb weights to each ankle.
· Do up to two sets of 8 to 10 repetitions in the second and third trimesters.
2. Supported Side Angle
· With your thighs, form a Warrior II formation.
· Place an exercise ball under your pelvis.
· Bring your right forearm on your right front shoulder, which is twisted.
· Cradle your abdomen with your right hand so it feels supported.
· Keep for five breaths with your left arm raised towards the ceiling (if comfortable).
· Rep the exercise on the other side.
3. Core Breathing
· Place your feet on the side of a chair.
· Inhale deeply through your nose, allowing your diaphragm and abdomen to fill with oxygen.
· Exhale through pursed lips; when you exhale, draw your belly in toward you, as if hugging baby in.
· Feel this happening by placing your palms on the sides of your abdomen.
· Repeat for 30 to 60 seconds, depending on the exercise level and comfort level.
· Lie on the left hand.
· Place your elbow immediately under your shoulder.
· Fold the legs and stack them on top of each other.
· At this stage, keep your spine neutral and focus on your core breathing.
· Create a straight line from your head to your hips by squeezing your hips and raising your torso.
· Maintain a straight neck and shoulders.
· You should be able to maintain the pose for 20 to 30 seconds while breathing normally.
· Rep the procedure on the other hand.
Making the abdominal muscles stronger will aid in their flexibility. Flexible muscles can make pushing your baby smoother during labour. To keep your belly fit and solid during pregnancy, try the pregnancy abdominal exercises mentioned above, but first consult with your doctor.
Have you tried some stomach workouts while pregnant? How did they assist you during your labour? And share your experience with us here.