Exercising During Pregnancy – Learn The Right Abdominal Exercises

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Most of the abdominal exercises are very fine when you are pregnant and in the initial months. This however, needs to be reduced as you feel the baby strikes becoming obvious. During this time you can avoid crunches, sit-ups, leg-lifts and other exercises. This is because and you lay back, the weight of the baby would block the vena cava, i.e., the blood vessel providing oxygen and blood to the uterus. As you find the oxygen and blood being restricted, you would find it very uncomfortable to carry on with the abdominal exercises when you are pregnant. During pregnancy there would be uneasiness when you scrunch up the abdomen.
During delivery or even pregnancy, abdominal muscle could occasionally separate. Postpartum mothers need to check the abdominal muscles before they begin with any abdominal exercises while they are carrying or even after their delivery. This is because, if there is separation of abdominal muscle, the damage could worsen. You could test as you press your fingers between the muscles with an abdominal crunch attempt. If more than two fingers get places between the muscles then it would hint separation. This would require you to change your crunches. You could place your feet in a similar manner by crossing your arms across your abdomen and then squeezing muscles together while you exhale contracting the abdominal muscles and lifting only the head and no shoulders. A length of cloth such as a old sheeting could be wrapped around the tummy and pulled tightly across to give a similar effect.
Strong abdominal muscles would support the baby very well and prove to be quite beneficial. They assist in labor and delivery during the baby’s birth and also ease if there is any strain on muscles behind. getting used to abdominal exercises when you are pregnant would give fewer chances of abdominal muscle separation.
Conventionally, a midwife would suggest learning belly dancing during pregnancy as means towards abdominal exercise. The muscles around the abdominal area would remain in shape when belly dancing is implemented. It would also keep the muscles in tact even after the baby is delivered.
Few examples of safe abdominal crunches while you are pregnant is as follows:
Get on your knees and forearms and exhale while you tighten your abdominal muscles, pulling in the belly button, towards the backbone and subsequently inhaling as it is released. You could work on oblique abdominal muscles when you are side-lying and in a position where the knees are bent. As you are lifting the rib cage to the hipbone, you need to exhale by squeezing the waist line in and inhaling as the rib cage is lowered down. This needs to be implemented at 45 degree angle. You could combine these exercises with Kegel exercises or pelvic foot muscle exercises so that maximum benefit is gained from the same.

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