pregnancy and exercise
pregnancy and exercise

pregnancy abdominal exercises

By: FitNRG.net

Your abdominal muscles up and down your chest to the pubic bone. During pregnancy the abdominal muscles take most of the pressure of the growing baby. It is common for your abdomen to weaken, smooth, even apart as a zipper opening under stress during pregnancy. That's just some of the reasons why it is so important that you stay fit and take good care of your abdominal muscles during pregnancy.

Being pregnant does not mean you have to give full length abdominal exercises. There are exercises you can do to help strengthen the abdominal muscles during pregnancy. Here are two easy pregnancy abdominal exercises you can do to strengthen and tone your abdomen.

abdominal exercise during pregnancy

  • Suck in the gut like you're trying to compress a pair of pants tight jeans. Tighten the abdominal muscles and hold for 5 seconds. Repeat 12 to 15 times. Do not hold your breath while you tighten your muscles.
  • Kneel on hands and knees, keeping your elbows slightly bent. Keep your back flat. Keep the head and neck in line with your spine. Let her fall to the ground face down and pull your navel toward the spine. Make sure you are pushing and working the abdominal muscles and not using your back muscles to pull your belly button toward your spine.

Because the abdominal muscles take most of the pressure of the growing baby, plus pregnancy exercises there are things you can do to reduce strain on your abdominal muscles. Simple things like getting out of bed, remember to turn to his side and push up with both arms, avoid exercise in which they curl up and not hold your breath for carrying or lifting are some simple things you can do to reduce tension on the abdominal muscles during pregnancy.

During pregnancy, sometimes the pressure of the growing baby can cause separation in the abdominal muscles. On rising from bed or in the bathroom and noticed a lump over half of his abdomen that could be a separation in your abdominal muscles. If you have a separation of the abdominal muscles or should not do abdominal exercises to rotate hips, rotate or bend the trunk to one side until the gap in his abdomen is closed. Abdominal exercises incorrectly will only make larger abdominal separation.

Staying Fit during pregnancy and have strong abdominal muscles will help make the job easier, reduce stretch marks, prevent sagging midsection after delivery and faster recovery after childbirth. During pregnancy try to stay active doing light exercises. A 5 or 10 minutes walking each day is better to be sedentary. And when you exercise during pregnancy gain less weight, reduce fatigue, leg cramps, back pain and other discomforts of pregnancy.

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Take control of your pregnancy weight gain, and learn how you can you have a happy and healthy pregnancy.

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