Working your abs directly probably isn’t the best or most comfortable idea when you’re pregnany, but there are plenty of effective moves that will work them indirectly to keep you strong without compromise. As a rule of thumb most women will want to avoid laying flat on their back after the second trimester as well as avoid twisting. Beyond that the dos and donts are very personal. For some women a regular plank is totally fine, while others will see their stomach cone and may choose instead to opt for an elevated plank, for example.
More Pregnancy Fitness:
- The Best Online Prenatal Workouts for Active Moms-to-Be
- Yes, You Can Work Your Abs While Pregnant (And It’s a Good Idea!)
- 3 Pregnancy Workout Moves That Don’t Require Equipment
A Pregnancy Safe Ab Workout Circuit You Can Do Anywhere
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Side Plank
"Start in your side plank with your elbow directly under the shoulder. For a modified side plank as shown, bend the knees and stack them on top of one another and lift. If you feel comfortable lifting, make sure your spine is neutral, back flat and concentrate on your core breathing. Hold the position for 20 seconds and breathe. Repeat on the other side."
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Standing Up Crunch
"This is like a lying down crunch, but standing up. Stand straight with your feet hip distance apart, knees slightly bent and hands behind your head. Inhale pull your belly button in and tuck your pelvis. Exhale and crunch forward squeezing your abdominal muscles just the way you do it while lying on your back. Repeat for 15-20 repetitions."
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Squat
"This is a great exercise since it can help prepare for the pushing stage of delivery. Stand straight with feet hips distance. Raise your arms straight in front of your chest. Inhale as you squat down, weight in your heals, keep your knees from buckling in. Pause at the bottom and then exhale as you rise to standing position. Do 2-3 sets of 15 reps each."
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Lunge
"Keep hands on hips for more balance. Lunges are beneficial throughout pregnancy as they challenge balance and stabilization. Start by standing with your feet about six inches apart with your toes pointed forward. Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes. Push up and back to the starting position. Do 10-15 repetitions on one leg, then repeat with the other leg forward."
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High Knee Lift
"I would recommend this move early on, but not later on in pregnancy. If you want to do this in the 2nd and 3rd trimester I encourage sitting on a chair for support and balance. Stand with feet hip width apart. You can put your hand behind your head or on your hips for balance. Slowly lift your knee up and hold for no more than 10 seconds and switch. Take your time and breathe. This works your lower core."
