This 7-minute prenatal ab workout routine is safe to do during the first trimester of pregnancy and was created by a physical therapist. Watch the video below which is related to “save ab exercises during pregnancy”
If you are pregnant, specifically the first trimester of pregnancy, and are looking for expert advice on what ab exercises you can do safely, then you came to the right place.
I’m a physical therapist and a mom of 4, and I want to help you feel confident that your ab workout routine is safe and not harmful to you or your baby during the first 3 months of pregnancy.
Pregnancy And Abs
It can be difficult to understand which ab exercises are safe during pregnancy and which are not. You want to know the person teaching you is an expert and someone you can trust (such as a medical professional) and not just some random mom on the internet. I want you to feel good about your prenatal workouts and get great results in the end as well.
In this article you will learn the 7 best ab exercises you can do while pregnant during your first trimester. Let’s get right to it.
But first, I want you to check with your doctor before starting a new workout routine. Get medical clearance from your OBGYN before doing this routine or any workout routine. Please refer to my disclaimer below.
How To Safely Exercise During Pregnancy
Now that I got that out of the way, I also want to recommend that you have comfortable workout clothes, a yoga mat and water nearby.
Stay hydrated while exercising and get comfy on the floor for this workout routine (a yoga mat will make this a lot easier).
I want you to know that these 7 safe ab exercises are completely safe to do while pregnant in your first trimester.
First Trimester Pregnancy Workout
These are particularly safe because these are stabilizing exercises, no twisting is involved and the entire core is engaged (not just the 6-pack muscles).
We want to safely ab exercise the entire core as a unit so your back and your abdominals are strong and ready for the heavy load that is about to grow inside your belly.
Do each of these 7 prenatal Safe ab exercises for a 1 minute duration to total a 7 minute workout. If you need to modify the routine to make it easier for yourself as you get further along in the pregnancy, switch to 45 seconds on and 15 seconds off and then eventually decrease to 30 seconds on and 30 seconds off as you get closer to the second trimester.
E&e Pregnancy Guide: First Trimester Sample — Expecting And Empowered
While lying flat on your back and maintaining a pelvic tilt, bring both knees to chest with your arms wrapped around your knees. As your extend your legs out together to a comfortable position, both arms circle up overhead. Repeat by bringing your knees to your chest and your arms back in.
While standing in a deep squat position (knees at a 90 degree angle), hold your core tight as you perform a pelvic tilt for 10 seconds, rest and then repeat the pelvic tilt while maintaining the squat position throughout the duration of the exercise.
While lying flat on your back with legs pointed straight towards the ceiling, lower one leg at a time. Focus on maintaining a flat back throughout the exercise by performing a pelvic tilt. As you lower one leg, keep the opposite leg pointed up; alternate positions and continue to repeat.
Safe & Effective Abdominal Exercises For Every Trimester During Pregnancy
Begin by standing in front of a wall with your feet positioned slightly away from the wall at a comfortable position. Alternate bringing one knee up to your chest, right and then left, followed by a squat. Repeat that sequence while maintaining a tight core throughout all movements.
To perform a bridge properly, tighten your core muscles first and then push through your legs to lift your buttocks off the ground. Your goal is to lift as high as you can tolerate while maintaining a strong and flat back. Hold position for 2 seconds. Slowly lower back down to starting position and repeat.
When you are done with this workout be sure to continue on with our 2nd trimester prenatal ab workout that is perfect for new moms going into their second trimester.
Safe Core Exercises To Perform During Pregnancy — Sweaty As A Mother
And if you are feeling like you are just lost when it comes to working out during pregnancy and you need a total body workout plan that you can easily follow, definitely check out the Perfect Pregnancy Plan.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.Keeping a strong core during pregnancy is so important and will help decrease your back pain, SI join pain, setc and will add in labor, delivery and recovery. Although this is true, there are many things to remember while doing core that need to be taken seriously so you do not worsen things like “diastasis recti” which can lead to issues for you postpartum and beyond.
**It may seem repetitive, but before you begin any new workout routine, be sure to talk with your doctor. In addition, I do not recommend checking for diastasis recti (DR) during pregnancy as it is inaccurate– it is normal for our core (the rectus abdominis) to separate during pregnancy to make space for baby but postpartum. you can do a DR check — I explain exactly how to do it here.
Exercises For Your First Trimester Of Pregnancy
During pregnancy, it is so beneficial to stay active and moving as much as you can. One thing I see is my clients cutting out core exercises, because they have heard they are not good. Although this is partly true, there are many beneficial and safe abdominal exercises to continue to! Here are some exercises you can do during pregnancy:
I recommend doing 2-3 sets of 8 to 12 reps. In the first trimester you can also add light weights (2 to 5lbs) on each ankle.
“Kegel exercises help tone the pubococcygeal (PC) muscle, which controls urine flow, supports your growing baby, prevents hemorrhoids, keeps the muscles of the vagina toned, and assists in delivery(1).”
Pregnancy Core Exercises
Some might not know that this is a good ab exercise if done correctly and it can also help you prepare for the pushing stage of delivery.
*You must consult your doctor before beginning with any exercise regime as they can advise you on the exercises to do depending on your overall health condition.
The Complete Pregnancy Workout Guide includes a 12 weeks, of moderate to low-impact workouts that can be followed and repeated throughout each trimester, nutrition recommendations, exercises to help keep core and pelvic floor strong, preparing for labor/delivery and more with over 80 pages of the most up-to-date information!
Shopping >first Trimester Pilates Workout Big Sale
Each week includes resistance and strength training as well as active recovery and yoga. Active recovery includes prenatal yoga and core workouts to get your body ready for delivery to meet your sweet baby or babies!
This 12 week workout plan has exercises that are safe throughout your entire pregnancy and can be done from home or anywhere!
The many benefits of acupuncture during pregnancy and in the postpartum period. Having a baby is a serious mental, physical, emotional, and spiritual feat. You need to prepare and train for it. Acupuncture helps to prepare the body for labor and help to alleviate pain and discomfort in the third trimester.
Pregnancy Core Exercises (expert Tips & 6 Key Moves)
”Leaking urine is NEVER normal. Painful sex is NEVER normal. This is important because it is so normalized in the post partum population because it is so COMMON.”
Keeping a strong core during pregnancy is so important and will help in labor, delivery and recovery. Although this is true, there are many things to remember while doing core that need to be taken seriously so you do not create issues like “diastasis recti” which can create issues for you postpartum and beyond.Can I do ab exercises while pregnant? Yes! Avoid sit ups and crunches and focus on pregnancy-safe ab exercises that strengthen the deepest abdominal muscles (transverse abdominals), core and pelvic floor. These are the five BEST abdominal exercisesthat are safe to perform during pregnancy (specifically during the first and second trimesters).
BUT keeping your core strong during pregnancy is important! It can help you avoid common pregnancy aches and pains, as well as assist with labor, delivery and postpartum recovery.
Can You Do Ab Workouts While Pregnant? Safe Pregnancy Core Exercises
And duringpregnancy you want to focus on safe prenatal core exercises that strengthen the deepest abdominals; your transverse abs which wrap around your body like a natural corset.
It’s also important during pregnancy to strengthen your oblique muscles that run along the sides of your midsection, your glutes, and all the stabilizing muscles along your spine and pelvis.
This includes most abdominal exercises you were doing pre-pregnancy (with some modifications as needed, especially if you’re coming into pregnancy with existing diastasis recti).
My 10 Min First Trimester Ab Workout (8 Safe Exercises For Pregnancy)
Planks or modified planks are safe for most women throughout pregnancy. And they can strengthen the core, deep ab muscles and back. That said, there may come a time when
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