I don't think any exercises actually make RLP worse, but I don't know that I would power through it if I were in pain.
I didn't modify my abs at all until after 20 weeks, when I no longer did anything in the full prone position, and in the supine position, I used a small wedge pillow so that I wasn't directly on the ground.
But the actual exercises I did were the same.
ETA: I always did planks but at some point I switched to doing them on my knees.
Planks are (from what I have experienced and been told by my Drs) fine throughout your entire pregnancy. You will probably notice that as your belly gets bigger it is easier to start out on your hands and knees and then go one leg out at a time rather than pushing up into a plank off your belly. (unless you like pissing off your little one. Mine would kick like crazy any time I laid on my belly but thats off topic...)
I started getting uncomfortable on my back very quickly, so even though I could still do my regular ab workouts, I switched to doing them on an exercise ball instead and have continued with no problems (I'm 34 weeks now). The bosu half balls also work great, especially if you feel too unstable on the regular exercise ball.
ETA: I'm not sure if it is true for all women, but I have found that exercise actually helps with the round ligament pain for me. Especially pelvic tilts on hands and knees.
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I can't wait to get back at it! Like...today. ) I'm hoping that getting my core strength back that it will support my uterus more, thereby decreasing the strain on the ligs. Meh, just a theory! We'll see. ;o)
PS. I love my stability ball but would love to get a bosu...might have to look into that now.
I am actually a personal trainer myself, currently at 35 weeks. I specialize in pregnant and post-partum women! Normal ab workouts are fine until about the 2nd trimester, then lying on the back should be avoided. As mentioned earlier, a stability ball crunch or BOSU crunch is good because you can put yourself on a slight angle. Planks are awesome, as long as your back can maintain good posture. All 4's is awesome! Standing or kneeling on a BOSU while doing arm exercises is a great way to challenge the abs without direct contraction, but it teaches the core to stay tight. By this point, I really just do pelvic tilts and rolls while seated on a stability ball (can use Kegels too!).
The main concern about abdominal exercise is that lying on your back can cause the increased weight of your uterus to compress the vena cava, the large vein that runs along your spine and carries blood to the heart. But as long as you exercise on your back for short periods--five minutes at a time--and stop if you experience dizziness, shortness of breath or pain, you should be fine.
If you dont have a stablility ball you can prop up your back and shoulders with pillows and do crunches.
Also you could do some side lying crunches for your Obliques, lay on your side. Bring your upper body up and bend your knee and try to meet your elbow to knee.
Also standing and with weights in each hand bend from side to side.
Suzanne & Pasquale 9/9/07 Our Journey in Blog. My Blog Our Sweet boy Luca Salvatore 10/6/10 & Our precious daughter, Arianna Regina 4/9/13
Re: Safe abdominal workout?
I don't think any exercises actually make RLP worse, but I don't know that I would power through it if I were in pain.
I didn't modify my abs at all until after 20 weeks, when I no longer did anything in the full prone position, and in the supine position, I used a small wedge pillow so that I wasn't directly on the ground.
But the actual exercises I did were the same.
ETA: I always did planks but at some point I switched to doing them on my knees.
Planks are (from what I have experienced and been told by my Drs) fine throughout your entire pregnancy. You will probably notice that as your belly gets bigger it is easier to start out on your hands and knees and then go one leg out at a time rather than pushing up into a plank off your belly. (unless you like pissing off your little one. Mine would kick like crazy any time I laid on my belly but thats off topic...)
I started getting uncomfortable on my back very quickly, so even though I could still do my regular ab workouts, I switched to doing them on an exercise ball instead and have continued with no problems (I'm 34 weeks now). The bosu half balls also work great, especially if you feel too unstable on the regular exercise ball.
ETA: I'm not sure if it is true for all women, but I have found that exercise actually helps with the round ligament pain for me. Especially pelvic tilts on hands and knees.
Thank you both for your responses!
I can't wait to get back at it! Like...today. ) I'm hoping that getting my core strength back that it will support my uterus more, thereby decreasing the strain on the ligs. Meh, just a theory! We'll see. ;o)
PS. I love my stability ball but would love to get a bosu...might have to look into that now.
I agree with what PP said.
The main concern about abdominal exercise is that lying on your back can cause the increased weight of your uterus to compress the vena cava, the large vein that runs along your spine and carries blood to the heart. But as long as you exercise on your back for short periods--five minutes at a time--and stop if you experience dizziness, shortness of breath or pain, you should be fine.
If you dont have a stablility ball you can prop up your back and shoulders with pillows and do crunches.
Also you could do some side lying crunches for your Obliques, lay on your side. Bring your upper body up and bend your knee and try to meet your elbow to knee.
Also standing and with weights in each hand bend from side to side.
Our Journey in Blog.
My Blog
Our Sweet boy Luca Salvatore 10/6/10 & Our precious daughter, Arianna Regina 4/9/13