10 Pregnancy Fitness Exercises For Maintaining Adbominal Muscle Tone
Some women mistakenly think that once they become pregnant that they cannot exercise or only can go walking. Walking is wonderful exercise that every expecting mom should be going for a walk at least four times a week, if not every day.
Sadly most moms don’t realize that there are many exercises that they can do while pregnant that will help them keep their muscles tone and fit during pregnancy. Exercising during pregnancy will help strengthen many of the muscles that will be needed during the labor and birth of your baby.
The number one exercise that a pregnant woman needs to do daily is… Kegels. A strong pelvic floor muscle will prevent urinary incontinence and help prevent tearing during labor.
To do Kegel exercises you are tightening and relaxing the muscle used to stop the flow of urine or prevent passing gas. Every time you do either one you are effectively doing a Kegel. Don’t practice by stopping the flow of urine as it could lead to a partially emptied bladder and a possible UTI. When contracting the PC muscle do not tighten abdomen, leg or buttock muscles, just the pelvic floor muscle. Remember to breathe while doing your Kegels because your body and muscles need oxygen while they are being exercised.
Tighten the PC muscle and hold it for 5 seconds then slowly relax it. Do this 10 times equals one set. Start out doing five sets a day and then work your way up to 10 sets per day.
Starting An Exercise Routine
Always discuss your with your doctor or midwife before starting a new exercise routine.
- Listen to your body! If the workout is causing you to not be able to ‘catch your breath’ then slow down and take a breather.
- Start off gradually. This is especially true if you have been inactive. Begin with a 5 to 10 minute routine and gradually increase it to 30 minutes a day.
- Drink plenty of water while exercising. You don’t want to get dehydrated.
- Wear a supportive bra to protect your enlarged breasts. Don’t wear a tight fitting sports bra. The constriction may result in a breast infection especially when you start making colostrum.
Cat’s arch
Starting Position
Start on your hands and knees. Space your hands and knees about shoulder width apart. Keep your spine and head in a neutral position (straight). Don’t let your back drop down.
Movement
Arch your back up like a cat while touching your chin to your chest. Tighten your abdominal and buttock muscles. Hold for five seconds and then return to neutral spine position. Repeat 10 to 15 times is one set. Start out doing one set working your way up to
Pelvic Tilt on Fitness Ball
Starting Position
Sit down on the ball. Walk you feet out until the ball is in the middle of your back. Your hips should be off of the ball. Place you hands on the top of your thighs. Keep your feet about shoulder width apart for stability.
Movement
Raise your hips up using your abdominal and buttock muscles, while exhaling. Inhale while slowly returning to the starting position. This is one repetition. Do this 10 to 15 times is one set. Start off with one set working up to two or more sets.
Pelvic Rock
Starting Position
Start on your hands and knees. Keep your hands about shoulder’s width apart and your knees about hip width apart. Keep your spine in the neutral position.
Movement
Tilt your pelvis forward while exhaling. Inhale as you return to the starting position. This is one repetition. Do a set of 10 to 15. Start off with one set working up to two or more sets.
Kneeling Leg & Arm Extension
Starting Position
Start on your hands and knees. Keep your hands about shoulder’s width apart and your knees about hip width apart. Keep your spine in the neutral position.
Movement
Extend your left arm and right leg at the same time. Extend them both so that they are level with your back. Hold for five seconds. Return to starting position. Extend your right arm and left leg at the same time. Extend them both so that they are level with your back.
This is one repetition. 10 to 15 repetitions is one set.
Modified Side Plank
Starting Position
Start by lying down on your side resting on the fore arm that is underneath you. Keep your legs straight. Place one foot in front of the other. Place you free hand on your hip.
Movement
Use your abdominal and oblique muscles to lift your hips off of the ground. Keep your body straight. Start out holding yourself up for 10 seconds working your way up to 30 seconds. Turnover on your onto your free arm and repeat.
Seated Leg Raise
Starting Position
Sit down on the fitness ball with your feet hip width apart. Place your hands on your hips. Keep your spine in a neutral position.
Movement
Slow lift your right foot off of the ground. Lift it as high as you can. Hold for five seconds. Slowly bring the foot back down. Now raise your left foot off of the ground as high as you can, holding it up for 5 seconds. Slowly bring it back down.
This is 1 repetition. Do 10 to 15 repetitions for one set. Work up to two to three sets per day.
Seated Arm & Leg Raise
Starting Position
Sit down on the fitness ball with your feet hip width apart. Place your hands on your hips. Keep your spine in a neutral position.
Movement
Slow lift your right foot off of the ground and raise your left arm straight over your head. Lift your leg as high as you can. Hold for five seconds. Slowly bring the foot back down. Now repeat for the left foot and right arm.
This is 1 repetition. Do 10 to 15 repetitions for one set. Work up to two to three sets per day.
Half Crunch On A Fitness Ball
Starting Position
Sit down on the fitness ball. Walk your feet away from the ball until the ball is between your buttocks and lower back. Cross your arms on your chest.
Movement
Do a small abdominal crunch with your abs by lifting your buttocks and bring your shoulders forward. Breathe out during this movement. Inhale while slowly returning to the starting position. This is one repetition.
Start out doing 10 to 15 repetitions per set. Do at least one set working your way up to two or three sets per day.
Half Crunch On A Fitness Ball With Twist
Starting Position
Sit down on the fitness ball. Walk your feet away from the ball until the ball is between your buttocks and lower back. Place your hands behind your head.
Movement
Do a small abdominal crunch with your abs by lifting your buttocks and bring your shoulders forward. Twist trying to touch your left elbow to your right knee. Breathe out during this movement. Inhale while slowly returning to the starting position. This is one repetition.
Alternate between trying to touch your left elbow to your right knee and trying to touch your right elbow to your left knee.
Start out doing 10 to 15 repetitions per set. Do at least one set working your way up to two or three sets per day.
As you reach your third trimester your Rectus Abdominis muscles will be pushed off to your sides as the growing uterus pushes up and out. These core muscle exercises are designed to help you maintain your abdominal muscle tone throughout your pregnancy.