Working out tips for abs? 21 weeks pregnant

jmjarling

I workout regularly but lately doing crunches is so akward....what do you do for abs? Or should I just stop doing abs at this point? My doctor said its fine to work out your core still.

delujm0

I did pilates mat classes and private reformer lessons (with modifications) throughout my pregnancy.  but I had been doing that for years before getting pregnant, so my body was used to it.

 

I think there are some DVDs of prenatal pilates exercises you can get through?  Yoga typically also works out your core, and there are definitely a lot of prenatal yoga options.

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NHKx2

I'm doing pregnancy yoga and we do a lot of planks throughout the session. Seems the only thing I can manage now for abs, my belly is so big I have to roll sideways out of bed!

Krisdee123

Yup plank, side plank, also Google "bird dog" core excercise. There's lots of variations of each too.

jmjarling

Thanks ill look into everything! maybe doing a pilate class or yoga would be beneficial at this point in my pregnancy!

CecilB93

My trainer cut out sit ups at least a month ago, I'm currently 19w5d. I'd say if you want to target your core muscles to do things like plank or flutter kicks or leg raises. Granted those last two would have to be cut out eventually (I was told around 26-28w) as they require you to lay on your back.

delujm0

CecilB93 said:

My trainer cut out sit ups at least a month ago, I'm currently 19w5d. I'd say if you want to target your core muscles to do things like plank or flutter kicks or leg raises. Granted those last two would have to be cut out eventually (I was told around 26-28w) as they require you to lay on your back.

You can lay on your back for short amounts of time throughout your pregnancy. If you are comfortable, you're fine. You will feel pain when you need to roll over. I continued private pilates lessons until 4 days before giving birth, and at least half of the exercises involved laying on my back. My instructor would check after every few exercises to make sure I felt ok. If I got uncomfortable we made the change to seated or standing exercises, or ones where I would lay on my side instead of my back.

Now the exercises that involved laying on my stomach I cut put around 18 weeks because my bump made it uncomfortable at that point. Do what your body needs.

FutureMrsCaesar

Google or check pinterest for some standing ab exercises as well.  As a bonus they usually involve some arm or leg toning as well.  But I agree with the plank suggestions.  I'm still on the floor doing abs but it really aggrivates the RLP lately.

failuretofly

Well really you can do whatever you want... However most 'typical' ab exercises carry the risk of cause or worsening Diastasis Recti or separation of the ab muscles which results in a weak core and stomach 'ponch' post partum. Examples of exercises to avoid are planks, crunches, leg lifts or anything that while you do them create a 'pyramid' like shape of your stomach sticking out. It is best to stick to exercises that activate the transverse abdominus to strengthen the core without worsening a diastasis. I encourage everyone on this discussion to check out pregnancyexercise.co.nz or mamalionstrong.com for more information about DR prevention and pelvic floor protection.