Pregnancy Ab Workout: 7 Safe Exercises In [AU] 2023

Pregnancy may be, in some ways, exciting for certain women. Still, the physiological changes during those nine months may impose undue limits on some lifestyles. This is especially so if a pregnant woman wants to be physically active, as high-intensity physical activities may harm the mother and/or the fetus.

Of course, it is important to consider the remaining belly fat after pregnancy. Although it can help to use a fat burner post-partum, pregnant women can work on toning their abdominal muscles to maintain their figure after giving birth. Exercising during pregnancy is even better as it can reduce complications that may occur during or after childbirth.

That raises the question, “Which pregnancy ab workout is best?”

7 Best Ab Workouts To Try During Pregnancy

Bird Dog

This simple exercise primarily targets your abs and middle and lower back. Since your legs are also involved, your glutes and hip flexors will also be toned.

Instructions:

• Start on your hands and knees, with both underneath your shoulders and hips, respectively.
• Extend your left leg behind you and your right arm in front of you simultaneously. Hold this position for three to five seconds, then return to the starting position. Switch sides and repeat.
• Continue altering sides for three sets of ten reps for each side.

Side Plank

The downward position of the traditional plank position may not be the safest for some pregnant women. Fortunately, this sideways variation provides a safe way to tone your abs and work on your obliques like a normal plank will.

Instructions:

• Start by lying on one side with your body extended.
• Use your forearm to lift your body off the ground to form a straight line from your shoulders to your ankles. Brace your abs.
• Maintain this position for as long as possible before slowly lowering yourself back into the starting position.
• Switch to the other side and repeat this same process. Hold on each side for 20 to 30 seconds.

Standing Side Crunches

Like planking, regular crunches may not be safe for pregnant women as they squeeze the abdomen and may pressure the fetus. Standing side crunches provide a proper abdominal workout for core muscles.

Instructions:

• Start by standing with your knees slightly bent and your feet hip-width apart. Keep your hands behind your head.
• Shift your weight to your left leg. Lift your right knee up towards your right elbow, bending the right side of your waist.
• Slowly lower your right leg to return to the starting position.
• Continue altering sides for three sets of ten reps for each side.

Side-Lying Crunch

For those who would prefer lying down while doing their crunches, this sideways variation of traditional crunches is another good alternative for pregnant women looking to strengthen their core muscles.

Instructions:

• Start by lying on one side with your knees slightly bent. Keep your right hand behind your head.
• Bend at your torso as you try to bring your right elbow towards your knees, then slowly lower yourself to the starting position.
• Repeat this for two sets of 10 to 12 reps, then switch to the other side and repeat the process again.

Sitting Knee Lifts

For those with lower stamina, this simple sitting exercise is perfect for pregnant women. Although it mostly targets the glutes and hip flexors, your abdominal muscles are also involved.

Instructions:

• Sit upright on a bench or a chair, ensuring not to arch your back. Engage your core muscles, and keep your feet flat on the ground.
• Lift one bent leg and hold for three seconds before slowly returning to the starting position.
• Repeat this process for the other leg.
• Continue for four sets of six to eight reps.

Cat Cows

This might seem like a simple yoga pose, but the required motion still makes it an effective ab workout that is safe for pregnant women. 

Instructions:

• Start on your hands and knees, with both underneath your shoulders and hips, respectively.
• Inhale as you slowly arch your back and lift your head up. You should be looking upward in this position.
• Exhale and round out your spine without crunching your abdomen. Lower your head; you should be looking at the floor in this position.
• Repeat for five to ten reps.

Sumo Squats

Squats alone are a safe and effective ab workout during pregnancy, but the sumo variation may be somewhat easier with a larger belly. Not only can these improve core strength, but sumo squats can help open up the hips to make natural childbirth easier.

Instructions:

• Start by standing with your feet hip-width apart. Keep your hands behind your head.
• Lower yourself to squat, but only go as far as you are comfortable. Keep your legs outward during the motion.
• Squeeze your glutes and return to the starting position.
• Continue for three sets of ten to 15 reps.

Core Exercises To Avoid During Pregnancy

As you may expect, not all core exercises are safe for pregnancy and can place unnecessary stress on your body. In fact, some exercises are only safe during a specific trimester and not the full pregnancy. Some exercises may hurt the child or lead to pregnancy complications.

As a general rule of thumb, pregnant women should avoid any exercises involving spinal flexion, back arching, and twisting of the hips and shoulders:

• Full sit-ups.
• Traditional crunches.
• Upward-facing dog.
• Double leg lifts.
• Bicycles.
• Traditional planks – modified versions that don’t put too much pressure on the belly are safe.

Safety Tips

Know Your Limits

Even with all the ab workouts out there that are safe for pregnant women to do, you should be careful not to overdo it as you could risk causing increased pressure on your core. This may affect the baby or even lead to complications in pregnancy.

Maintain Proper Posture

When performing some of these pregnancy-safe ab workouts, arching your back may be tempting even when you’re supposed to keep your spine straight. However, this may lead to additional pressure and strain on your abdomen. Also, maintaining proper upper body posture during sitting and standing exercises can ensure good results.

Reduce Intensity In Later Trimesters

Most ab workouts for women are relatively safe during the first trimester. However, pregnant women may have to reduce the intensity of their exercises during the second and third trimesters to avoid unneeded pressure and stress on the abdomen. 

This is due to the increase of intra-abdominal volume,^[4] or IAV, that naturally occurs during pregnancy. This is what creates the appearance of a large belly in pregnant women that may get in the way of certain safe pregnancy ab workouts. 

Eat A Healthy Diet

While not necessarily a safety tip, a healthy diet is still important when you’re pregnant and staying active. Be sure to eat foods high in various vitamins to replenish any nutrients that are used up during exercise. If necessary, supplements can help with post-partum weight loss caused by pregnancy weight gain.

The Bottom Line

An ab workout may seem like the last thing you’d want to do when you’re pregnant, but some studies have found that it can provide several health benefits related to the physiological changes of pregnancy. With so many simple and relatively easy options to choose from, you can still maintain a proper workout routine and stay active from the first trimester to the third. As long as you do the exercises mentioned above safely, there is no reason to skip out on ab exercises during pregnancy.

---