Keeping Abs Strong While Pregnant

I miss my abs already!  While I must respect the changes my body is going through and the precious life I am creating, I can't help but long for getting back into serious shape post-baby. In the meantime, preserving (if you were fit pre-pregnancy) or enhancing core strength (if you never paid much attention to your abs prior to baby) can be a tricky topic. What I don't want is people who are not in tuned with their bodies and have very little body mechanics knowledge to go out and start doing some crazy ab twisting and crunching exercises. We need to listen to our bodies and remember there is a living creature inside that needs to never be deprived of oxygen. Also, keep in mind that as you grow bigger your muscles and ligaments stretch and begin to separate, so if something hurts when doing core moves...STOP that movement immediately. If you start cramping...STOP immediately.


Why work core when pregnant?
A strong core will help support the increasing load on your back
Improve your posture
Help you rebound faster after delivery
More control of pushing during labor

What NOT TO DO:
No twisting motions from side to side
No hanging ab crunches
Do NOT lay flat on your back after 18 weeks gestation
DO NOT push through any pain or cramping

WHAT TO DO:
Be properly hydrated and fueled prior to any exercise
Start slow
Visualize good form and if need be watch yourself in a mirror to be sure you maintain proper form.
Continue to focus on breathing throughout each exercise

Example Exercises:

1. In-a-Chair do it anywhere abs- Sit on the edge of a sturdy chair with your toes on the floor and your knees bent. Keeping your abs tight, hold the sides of the seat for balance and lean back so that the back of the chair supports your upper back. Contract your abs to keep your spine in a neutral position. Inhale and lift your right knee toward your chest. Keep your knee lifted, then exhale and use your abs (not your butt) to tuck your tailbone under, doing a gentle crunch. Slowly lower your right foot until your toes touch the floor. Alternate legs, doing 8–15 repetitions per leg.

2. All Fours Belly Up - Get down on your hands and knees with your wrists under your shoulders and your knees in line with your hips; look at the floor without dropping your head. Pull in your belly and lengthen your spine so your torso forms one line from your head to your hips. Inhale, then exhale, using the exhalation to contract your abs as hard as you can while pulling your belly up and in toward your spine. Hold for 2 counts, then inhale to release. Do 1–2 sets of 6–8 reps, resting 60 seconds between sets.

Back Support: While you are in the above all-4's position you can strengthen your back by raising your left leg straight out behind you so it is in line with your back, neck and head - hold for 30 seconds. (keep abs tight) Need more of a challenge? Raise your left leg and right arm at the same time. Reaching your arm out past your head. Hold for 30-60 seconds. Alternate sides and repeat.

3. Incline Crunch Sit on the floor and lie back against a stack of pillows or blankets at a 45-degree angle; make sure your head and shoulders are higher than your belly. (If you’re in your first trimester, you can lie flat on your back.) Bend your knees, placing your feet flat on the floor, about hip-width apart. Lightly place your hands behind your head; don’t interlace your fingers. Contract your abs to bring your spine to a neutral position. Inhale, then exhale, pulling your navel in toward your spine as you curl your head and shoulders up and off the pillows. Don’t pull on your head and neck. Inhale and return to starting position. Do 2 sets of 10–15 reps, resting 60 seconds between sets.

4. Side Plank Hold Lie on your left side with your feet stacked on top of each other. Prop yourself up on your forearm. Making sure you body stays in a straight line, lift your hips up off the floor - hold for 10-15 seconds (work towards a greater time as your get stronger). Then try tapping your hip to the ground and lifting it immediately again for 10 reps. Switch sides and repeat. If you need cushion for your forearm use a pillow or BOSU ball. (like in the image below). Note for better balance you can place your top foot slightly in front of your bottom foot on the floor.

Briana doing a side plank hold. 25 weeks pregnant

5. Standing Straight Leg Kick- (only go as high as your belly allows- dont overdo it!) Standing nice and tall with your tailbone tucked into neutral, keep your right leg straight with your foot flexed (pointing up toward the sky) slowly raise your straight leg up in front of you. This will also be a hamstring stretch and help lift that booty. Alternate legs keeping slow control. Do NOT let your leg slam back down to the ground. Be gentle.


Always talk to your doctor or midwife about incorporating exercise into your daily routine while pregnant.