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Safe Ab Exercises During Pregnancy

Safe Ab Exercises During Pregnancy

If you're pregnant and into fitness - like me - you've probably heard a countless of time that a lot of ab exercises are a big no-no during pregnancy. The reason behind this is because a lot of these exercises can lead to a condition called the diastatis recti. What exactly is diastatis recti? In short, it's the separation of the two six-pack muscles. And what exactly does that mean when it happens? It means you'll be left with a belly pooch even long after your baby is born.

So why bother doing any ab exercises then? It's better to be safe then sorry, isn't it? Well, actually no. Maintaining a strong core during your pregnancy is extremely crucial. Not only it'll prevent and decrease back pain, but it'll also help you during your labor aka push the baby out. 

Now the question is: what ab exercises are safe during pregnancy? Watch my video below! 

*Disclaimer: Always consult your physician before beginning any exercise program.

Exercise 1: Dead Bug

  • Lie on your back
  • Hold a yoga ball between your hands and knees - this is your starting position
  • Extend your right arm and left leg
  • Return to your starting position and repeat with the opposite arm and leg
  • Do 3 sets of 8-10 repetitions on each side

Exercise 2: Knee Lifts

  • Place a pillow underneath your lower back and stay elevated on your elbows
  • Lift your knees up and slowly bring them down
  • Do 3 sets of 10-12 repetitions

Exercise 3: Bird Dog

  • Kneel on the floor with your hands placed underneath your shoulders
  • Simultaneously extend your right arm and your left leg
  • Return to your starting position and repeat with the opposite arm and leg
  • Do 3 sets of 8-10 repetitions on each side

Exercise 4: Cat Cow Pose

  • Kneel on the floor with your hands placed underneath your shoulders
  • As you exhale, push your back to the ceiling with your head facing down
  • As you inhale, press your belly to the floor and lift your head upward
  • Do 3 sets of 10-12 repetitions
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