The abdominal muscles of a pregnant woman remain in a stretched position from the beginning of pregnancy until birth, in order to accommodate the baby, and abdominal exercises come to the rescue when you want to facilitate the stretching process without any complications, and to easily return it again after childbirth, so get acquainted with us in this article on Abdominal exercises for pregnant women

Sit-up exercise with knee raises

This exercise can be easily done with the help of a chair, and is known to be beneficial for stimulating the abdominal muscles.

How it works:

• Sit on the edge of a firm chair.
• Keep your feet flat on the floor, under your knees.
• Keep an exercise band or other strap on your thighs, and hold it with your hands on either side of the bench seat.
• Slowly raise your left leg in an upward direction, against the bar and slowly contract your stomach until your pelvis is tilted.
• If you start to feel tightness in your abdominal muscles, stop immediately.
• Put your left leg on the ground and repeat the exercise with your right leg.

Abdominal exercises for pregnant women

Basic breathing exercise

This abdominal exercise is the simplest that can be done anywhere without much effort.

How it works:

• Sit comfortably and maintain a straight back.
• Put both hands on your waist, that is, on your ribs on both sides and relax completely, and try to remain calm.
• Take a deep breath and open the ribs in an outward direction.
• Now exhale gradually and return the ribs to the normal arrangement.

Stability ball exercise

To do this exercise, you will need a stability ball.

How it works:

• Sit on a stability ball with your back straight.
• To maintain balance, you can also place both hands on either side of the ball.
• Once you feel relaxed and comfortable, take a deep breath that includes your heart.
• Lift your left foot off the ground and lift your opposite arm, the right arm, up in the air.
• Hold your breath in this position for 2-3 seconds, then gradually exhale back to your normal position.
• Repeat the exercise with your opposite leg and arm.

Abdominal exercises for pregnant women

Standing pelvic tilt exercise

This exercise is useful in maintaining a straight body posture, and helps in reducing back pain problems during pregnancy. This exercise also helps in strengthening the abdominal muscles.

How it works:

• Do this exercise on the wall of your house, it will help you feel the resistance and you will know when to stop.
• Maintain an upright posture when standing against a wall with your back and hips should touch the wall.
• Keep your feet slightly away from the wall, meaning they shouldn’t be touching the wall.
• With your hand, feel the small space between your lower back and the wall, making sure that your lower back does not touch the wall.
• Now, take a deep breath in from your heart, keep your breath intact for 2-3 seconds, and then exhale slowly until your lower back is pushed up against the wall.
• Repeat this exercise 10-15 times depending on your comfort level.

Side leg exercise

This exercise is known to be beneficial for supporting the lower back muscles.

How it works:

• Lie on your left side on a mat with your feet crossed at the ankle.
• Bring your left hand under your head, and rest your left elbow on the ground so that your body is supported.
• While maintaining the aforementioned position, raise your right leg in the air as high as possible, do not bend your leg, and raise it directly.
• Lower your left leg and bring it close to your right leg.
• Repeat this exercise with the other leg and keep repeating the exercise until you feel tired.

Kegels exercises

Kegels have many benefits, these exercises help maintain the shape of the coccyx muscles, which in turn aids in normal urine flow, provides support for the developing fetus, helps tone the vaginal muscles, aids in normal childbirth and helps avoid hemorrhoids.

How it works:

• Sit comfortably on the stability ball, once you feel relaxed and comfortable, inhale slowly to your full capacity so that your belly is raised due to the inhalation of air.
• Now exhale slowly and let all the inhaled air out.
• One thing you have to keep in mind is to keep the duration of the inhale equal to the duration of the exhalation.
• During the next inhalation and exhalation session, contract your vaginal muscles the same way you would when you have a strong but resistant urge to urinate.
• Now contract your pelvic floor muscles, and hold this position for 8-10 seconds before releasing pressure on the muscles.
• Repeat the exercise several times a day and increase the number once you become pro at it.

Now that you know me Abdominal exercises for pregnant women And how it works, you should consult a doctor in order to recommend the appropriate exercises for you, and so as not to harm your health.