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Pregnancy
Abdominal Exercises
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Abdominal exercises are very important during pregnancy not because
they help in shaping your abs but because they help in strengthening
your spine in order to reduce the back aches. These exercises are
also meant for promoting good posture and support your body. It is
very important to understand that the abdominals are actually a set
of muscles working together to allow you to twist, turn, and bend
and in order to smoothly carry on these activities, a proper regime
for the maintenance of abdominal muscles is vital during pregnancy. |
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Why Abdominal
Exercises are Vital During Pregnancy?:
Apart from keeping your
abdominal muscles fit and fine to twist, turn, and bend, the
abdominal exercises during pregnancy also goes a long way in
preventing diastases recto, the separation of the connective
tissue of the abdomen, which is a very common phenomenon during
pregnancy. The y also check on your postures and help in
preventing accumulation of strain at a single place. |
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Before You
Begin Your Pregnancy Abdominal Exercises:
In case, you are planning to
begin with your pregnancy abdominal exercises, make sure you
keep few things in concern. First of all, get checked by your
gynecologist
that your abs
exercises are safer for you in every manner. Try not to over
strain yourself. Also, avoid exercises that require you to lie
on your back after first trimester as these can hinder oxygen
for you and your baby. |
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Given here are
some effective and easy to carry abs exercises that can be
performed during pregnancy: |
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Abdominal Contractions:
Tilt against pillows or an
exercise ball to keep your back aligned. Place your hands on
your stomach and deeply inhale. Completely fill your chest
and stomach with air you inhale. Now strain and contract the
abdominal wall and exhale out till your lungs are completely
vacant. |
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Pelvic Rocking:
Support your entire body on your
hands and knees. Now slant your pelvis under by constricting the
inner abdominal muscles carefully. Carefully avoid arching your
back. Hold this position for few seconds. |
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Side Bending:
Support your entire body on your hands
and knees. While holding yourself on them, slightly crunch your oblique
muscles by moving your shoulder and hip towards one other. Do it on both
the sides. |
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Roll-backs:
Sit erect with your knees curved before
you but your feet placed on the floor. Now, gradually bow back as far as
you are able to hold on. Stay for some time and then slowly roll back
up. Incase you need additional support, clutch your thighs with your
hands or place your hands on the floor. |
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