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The following article was published in our article directory on February 13, 2012.
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Abdominal Exercise for Expectant Mothers

Article Category: Shopping

Author Name: chickie maxwell

When a pregnant woman has stronger abdominal muscles, she would be able to deliver her baby easily. When a woman has strong abs, this means she will place little stress on her thighs and back as she delivers. She can achieve this by undergoing an abdominal exercise as well as a cardio workout for her thighs and back. There are exercises that can be done during the entire pregnancy but it is still best to consult a doctor and listen to the body's needs before undergoing any rigorous activity.

During the first trimester, an abdominal exercise that is harmless is a variation of the plank pose. This should be done not by lying on the tummy but rather coming on the floor with the forearms and toes. The back must be flat while the body is lifted into the air. The woman must squeeze in her abdominals and hold the pose for 60 seconds .

Another safe abdominal exercise for pregnant women involves standing up. This is safe because the pressure is not placed on the tummy. While standing up, pelvic tilts, crunches and exercises that draw in the abs can be done. She must stand with her back against a wall. The shoulders as well as the head must touch the wall while the spine is curved as expected . The feet must be twelve inches in front of the wall. She must then tuck in her pelvis under herself while squeezing her abs and her back pushed against the wall. She should keep this position for ten seconds and release. This workout must be done ten times.

A pregnant woman can also do an abdominal exercise while she is sitting down. This is safe because it will not give her the chance to fall down or to place pressure on the tummy area. As she sits straight on a chair, her back should be away from the backrest. Her feet must be flat on the floor and must be a hip apart. As she places her hands behind her head, from the ribs she should then crunch forward. Her chin must be lifted as she looks towards the floor. She should then sit down again with her back straight. A couple of this set should be done with ten repetitions each.

During the second and the third trimesters, a pregnant woman must not supine or lie prone. An exercise that is safe to do is the pelvic tilt or the crunch on the chair. She can also do the basic side crunch where she will lie on her side and her leg a little bit bent. Her arm must be extended a bit in front of her to maintain balance. While the other arm is behind her head, she must bend her knee and place the elbow behind her head to meet the arm. This must be done 25 times for each side.

Contrary to popular belief, light exercises can improve a woman's over-all health throughout her pregnancy, during delivery and afterwards. An abdominal exercise shall keep her abdominal muscles strong, decrease pain at her back and develop spinal alignment, which is important during pregnancy and delivery.

Keywords: abdominal exercise

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