Pregnant Sit-Ups

We all know that the old myths about doing exercise while pregnant are bunk.  A healthy woman, who has checked in with her OB/Gyn, can and should exercise regularly.  She just needs to drink plenty of water, be careful about overheating, and listen to her body.  But what about abdominals?

Abdominal exercises can help prepare the body for labor.  Studies show that women who continue to do abdominal exercises throughout their pregnancy  suffer less from back pain and diastasis recti (separation of the abdominal muscles).  Also, if you continue you take care of your body you are more likely to feel like the beautiful  woman you are, strong and sexy.

After the first trimester pregnant women shouldn't do basic sit ups lying flat on their back, as the extra weight of the uterus can press down on the vena cava, a blood vessel that returns most of your blood back to the heart.  That just means that you have to be a bit creative in designing your ab routine.  Here are some exercises I like:


The side crunch:  It's pretty obvious what you need to do, the lower arm can also be stretched out on the floor for balance.  This is a great way to work on your obliques

The reverse crunch: tighten your abs and try to lift your pelvis and legs up.  Its like a big pelvic tilt, a great way to strengthen your lower abs.

The Crunch:  A classic crunch, adapted to a 45º angle.  Great for the upper abs.

The Cat: a great way of working the deep abdominals.  (Ok I couldn't find any pictures of a pregnant woman doing this exercise, but several expectant moms in the gym use this exercise and love it)