Safe Ab Exercises for Pregnancy – Part 1 (Video)

Yoga with Music City Doulas

Many people worry about losing their ab strength when they get pregnant. The typical ab exercises like sit-ups, crunches, and planks can cause the abdominal muscles to separate, a condition called diastasis recti. Planks can also cause back pain from the weight of the uterus pulling on the ligaments that attach the uterus to the low back.

We are going to share with you some safe and effective ab exercises you can do while pregnant. These are very subtle movements and you may feel them more in your legs than in your abs, but they are working the subtle layers of the abdominal muscles.

  • First, walk the hands down to lie on your side. Rest your head in your hand. Bend the bottom leg and straighten the top leg. Lift the top leg straight up, bend the knee, and straighten again. Bend and straighten. Repeat up to 20 times.
  • Straighten the top leg and begin to pulse or bump the heel. Repeat for 20.
  • Bend the knee, take the heel down to meet the other heel, lift back up and take the knee to the knee. Heel to heel, knee to knee. Repeat 20 times. You may feel this more in your legs and bottom, but it is subtlety working your obliques as well.
  • To come back up, use your hands to press yourself up and switch sides.
Check back next week for part 2!