You can still exercise when you are pregnant. In fact, many doctors and health professionals recommend exercise for pregnant women to improve their health and strength as the body goes through the many hormonal and physical changes leading up to birth. However, not many women know they are allowed to exercise. 

The dos and don’ts surrounding pregnancy and exercise are very confusing. On one hand, it’s important to not “overdo it” with strenuous and high-impact activities. On the other hand, building strength and staying active can help you stay in shape throughout pregnancy while also improving many symptoms that come with pregnancy, like lower back pain. 

Core exercise, in particular, is very helpful to many pregnant women. Focusing on the core improves posture and can reduce lower back pain, which is something many pregnant people suffer from. Additionally building a stronger core can also aid the development of pelvic floor muscles. Pelvic floor strength is another great option for exercising while pregnant. 

If you are looking to add to your core routine during pregnancy, we recommend the core exercises below. However, please talk to your doctor before starting any new exercise. Each person is different and what might be okay for one person’s pregnancy may not be the same for a different woman. Additionally, be sure to avoid exercises like crunches and sit-ups as they can put too much pressure on the abdomen. We generally recommend pregnant women avoid any exercise that involves lying on your back for a long period of time. 

As always, pay attention to your body. If something doesn’t feel right, it probably isn’t. This is not the right time to push through the pain. If you have questions about any exercise, consult with your obstetrician. Additionally, you may want to seek out a prenatal exercise expert. Now more than ever, coaches and yoga instructors are specializing in prenatal exercise to ensure pregnant women are able to keep moving. 

Warming Up Before Exercise

Warming up before exercise is always important, but it’s especially paramount for pregnant women. An easy warm up might consist of five minutes of easy walking or cycling. You want to choose a warm-up activity that will help get the blood flowing, but also won’t be so tiring that you don’t want to keep going. 

Gathering Equipment 

Many of these exercises can be done with little to no equipment, but you will still want to make sure you have everything on hand. Most of these ab workouts can be completed with a yoga (or exercise) ball, study chair, and yoga or exercise mat. 

Ab Exercises for Pregnant Women 

After reviewing the list of exercises below, pick a few to focus on. Doing just 10-15 minutes of strength training per day can make a huge difference. There’s no reason to workout for an hour if you don’t need to. Focus on staying active and doing what feels right for you. 

Diaphragmatic Breathing 

Did you know breathing is a core exercise? Diaphragmatic breathing works your core muscles and is easy to do wherever, whenever. While you may not feel like you are strengthening your core, you definitely are. 

To do this, lie down or sit with your hands on your stomach. Breathe in through your nose. Aim to fill your belly with air, then your ribs, then your chest. Once you are “full,” exhale through your mouth and pull your belly button back toward your spine. This may be difficult when just starting out, so aim for 3 3-minute sets of this daily. You can spread it out throughout the day. 

Seated Knee Raises 

A seated knee raise helps build core strength without putting too much pressure on the abdomen. Start by sitting in your sturdy chair with your feet on the floor. Rest your hands on the side of the chair, and then activate your abdomen to lift your right knee off the ground. Lower your knee with control until your foot is on the floor. Repeat this on the other leg. Repeat 10 times for three sets. 

If you want more of a challenge, complete this exercise on the exercise ball. 

Standing Crunch

While doing a crunch while lying down is a no-go, you can definitely do this standing crunch instead. 

Stand with your feet hip-width apart and your hands behind your head. Activate your core by bringing your belly button to your spine and tucking your pelvis. Your spine should be lengthened. Squeeze your abdominal muscles and lean forward until you reach a 90-degree angle (or whatever is comfortable). Rise back up slowly and with control. 

Repeat this for 3 sets of 5. 

Using ZOZOFIT to Monitor Changes to Your Body 

Being pregnant is an exciting time, especially since your body is experiencing a multitude of changes throughout the course of nine months. While you can use ZOZOFIT to track your fitness progress, you can also use our body scanning technology to document how your shape is transforming throughout this wonderful time in your life. Just download the ZOZOFIT app to your smartphone and start scanning today!