A woman wants to look attractive even when she is pregnant. Before pregnancy, most ladies visit gyms to eliminate figure flaws, tighten their butts, get rid of cellulite, and lose extra pounds from their stomach. But as soon as they see the long-awaited 2 stripes on the test, they immediately begin to think and look for the answer to the question: “is it possible to pump up abs during pregnancy?”
But the sensations differ in women, which occur during pregnancy. Some ladies complain of pain, dizziness, toxicosis. For some, all 9 months are no different from the rest, since there is no discomfort. If you belong to the first category of women, then we do not recommend working out your abs in the early stages of pregnancy. This can negatively affect the body as a whole, as well as the condition of the baby.
Is it possible to pump up your abs at the beginning of pregnancy? In what situations is this acceptable?
Abs during pregnancy
Doctors say that pumping up the abs during pregnancy is not at all a necessary condition. Moreover, if the woman has not done any training before. In this case, it is already too late to prepare the muscles for childbirth, and harming the fetus is as easy as shelling pears.
But if a woman regularly exercises, abdominal exercises are not prohibited.
Doctors note that good abdominal muscles are part of preparing for pregnancy. Therefore, it is advisable to take care of this before fertilization. After all, undeveloped abdominal muscles can cause many unpleasant factors:
- muscle pain during abdominal growth;
- divergence of the rectus muscles in the later stages;
- hernia of the white line of the abdominal cavity;
- difficult childbirth;
- numerous stretch marks.
However, you need to pay special attention to your fitness during pregnancy. It is recommended to perform all exercises in a lighter version.
important As soon as a small belly appears, it is prohibited to pump your abs while lying down.
You can train your abdominal muscles only while sitting on a hard surface.
How to replace abdominal exercises?
There are a number of exercises that will never cause harm, these include:
Slow swings of legs;
· walking;
· Careful cycling.
Yoga and various stretching poses will improve the general condition of the body. These exercises activate blood circulation in the pelvis, due to which pregnancy will be painless and without discomfort.
To strengthen the muscles of the abs, buttocks, legs, use the following exercises:
Slow walking with legs raised;
· sweeping of the legs backwards;
· neat bends forward and to the sides;
· pulling bent legs to the elbows in a horizontal position.
By performing such simple exercises, you can tighten your muscles and pump up your muscles. Pay attention to the press, as soon as the tummy is formed, exercises with raising the legs should be done on a chair.
Prohibited activities
We examined the question of whether it is possible to pump up the press during pregnancy in detail. But every doctor will say that there are exercises that you absolutely must do during pregnancy. These include:
· vacuum;
· birch tree pose.
These exercises have a serious impact on the internal organs. Activities that require effort from a woman are also not permitted. The normal weight that a girl can lift is 5 kg. During pregnancy, it should absolutely not exceed 2-3 kg.
If rocking your abs causes discomfort, you can replace it with stretching. Such exercises also work the abdominal muscles, only in a way that is safe for the mother and child.
Abs in early pregnancy
The first trimester is one of the most dangerous times for an unborn baby. Especially - 2, 3 and 4 weeks. At this time, the baby’s vital organs are formed. Therefore, any stress on the body is highly undesirable. Including physical exercises should be postponed until a later date - otherwise the expectant mother faces a miscarriage.
For those who do not like to sit still, doctors advise doing prenatal exercises and yoga. Such exercises are performed smoothly and do not pose a threat to pregnancy.
You should also remember about daily time spent in nature, which is recommended in all trimesters.
In the early stages of pregnancy, you need to pay special attention to your well-being. It is worth listening to how the body reacts to long walks and additional stress. If shortness of breath or rapid pulse appears, the pregnant woman should stop and rest. You cannot do anything through force.
When the dangerous period is over, the woman’s attending physician may allow her to pump up her abs. But this must be done in compliance with some rules:
- do not pump the abdominal muscles in a supine position - especially in the later stages;
- perform gymnastics according to a lightweight program;
- movements must be performed without jerking;
- the load should correspond to the period of pregnancy;
- there should be no contraindications;
- if discomfort occurs, exercise should be stopped.
When is the best time to skip classes?
If you have health difficulties, tell your coach about it, and additionally clarify your question regarding sports with your doctor. As soon as you visit a gynecologist, be sure to ask about exercise levels if you prefer to spend time in the gym often. The doctor will tell you whether it is possible to pump up your abs during pregnancy in the first trimester. Be sure to check with him what will happen if you pump up your abs during pregnancy.
But there are dangerous phases of pregnancy, during which it is better to interrupt even special training for expectant mothers. Dangerous ones include:
· from 2 and 3 weeks;
· from 12 and 13 weeks;
· from 20 to 24 weeks;
· 28th week.
During these weeks, it is better to exclude not only sports, but also other emotional stress.
If you have general weakness or headache, you should replace the workout with exercise at home. Also remember that such unpleasant symptoms during pregnancy are not the norm, so do not go to the gym, but to see a doctor.
If you feel pain in the first trimester and cannot do without medication, then lie on the couch and cancel all plans.
Late press
During this period, physical activity is permissible, but in a gentle manner. If a woman notices pain in the lower abdomen, migraines, swelling or breathing problems, there is no need to burden the body.
However, in the later stages it is not advisable to regularly exercise the abdominal muscles, since there are periods when the body of the mother and child needs rest - both physical and psychological. These dangerous times include specific weekly periods numbered: 12-13, 21-23, 28.
And it’s worth remembering - even if a woman systematically went in for sports before conceiving a child, “in pregnancy” the load must be reduced significantly.
Optimal abdominal exercises for pregnant women
If the gynecologist has allowed the pregnant woman to pump up her abs, then she can start training.
These loads differ from standard ones because they are simpler. But despite this, they will help maintain tone and strengthen muscles. A set of abdominal exercises for expectant mothers:
- Slowly walk in place or in a circle.
- Then, while walking, begin to raise your knees higher one by one for 40 seconds.
- Now make it more difficult to walk by twisting your shins backwards – 20 seconds.
- Stand up, raise one arm above your head, and put the other on your side, tilt your body to the right and left 5-8 times.
- Place your hands on the back of your head, tilt your body forward – 8 times.
- Lie down on a gymnastic mat, bend your knees, place your hands on the back of your head, but do not clasp them. Smoothly raise your head and shoulders. Carefully monitor your feelings if your health worsens, refuse this exercise.
- Do not change your position; one leg remains on the floor, bent at the knee, and place the other on top. Then try to reach the knee with the elbow of the opposite hand - from 5 to 8 times. Then repeat for the other limbs.
- Stay in the same position and slide your legs straight to feel the tension in your abdominal muscles. Then return to the starting position in the same way.
- Turn over on your side, bend the lower limb and straight the upper limb. Raise your leg so that the distance between it and the floor is 8-10 cm. Using the force of the oblique muscles, pull your thigh up and hold for 5 seconds. Perform 10 repetitions.
- Roll over onto your back, place your hands on the sides of your stomach. Start pushing from your stomach, as if someone is lowering you to the floor, then begin to smoothly lift your upper body, overcoming resistance. When you feel tension in your abdomen, hold for 5-10 seconds, then lie down. Repeat 10 times.
- Stand up, press your back against the wall, feet at a distance of 30-40 cm from it. Bend slightly so your hips lean back slightly as you approach the wall, holding for 5 seconds. Perform 8-10 times.
On topic: Severe stomach pain after exercise
After week 16, give up movements performed while lying on your back. It is better to train your abs while sitting. To do this, sit on the mat, bend your knees, and smoothly lift them towards your chest. Then repeat with straight limbs. Over time, the number of such elements needs to be reduced, replacing them with breathing exercises.
To strengthen your abdominal muscles, you can sit on a chair, and then gently tilt your body back (but not too much), then get up. In the same position you can raise/lower your straight legs.
Pregnant women should remember that they need to train very carefully, move smoothly, and avoid excessive stress and fatigue. Twisting and lifting of the body should not be performed at full amplitude. Exercise should be stopped immediately when minimal discomfort occurs. To lighten the load, you can use a fitball.
How to properly pump up abdominal muscles during pregnancy
For expectant mothers, there are special gymnastic movements that help improve their well-being, maintain shape and subsequently facilitate the birth process.
A whole range of simple techniques has been developed, which is suitable up to the 16th week inclusive. By performing it, the abdominal muscles are toned and strengthened:
- a few minutes - leisurely walking while standing still;
- after - alternately raising the knee forward in place for 30-45 seconds;
- then - walking again, but with backward movements - 20 seconds;
- one hand at the top, the other at the waist line, legs slightly wider than shoulders, bends to the sides - 4-8 times;
- lying on the floor, put your hands behind the back of your head, bend your legs, and lift your torso forward above the floor level;
- in a lying position, the arms lie perpendicular to the body, the legs are bent - you need to tense your stomach a little and straighten your legs, and then, at the same pace, bend and straighten your legs back.
After the 16th week, such activities become dangerous. They need to be eliminated and replaced with movements in a sitting position. Physical activity should be kept to a minimum, replacing it with breathing. Smooth leg lifts - straight and bent - are recommended.
important The closer the birth is, the less physical activity should be. But breathing exercises are not prohibited at any time.
What muscles can and should be pumped
But! But there are abdominal muscles that can and should be trained during pregnancy. So, muscles whose strength and fitness are very important during pregnancy, childbirth and recovery include:
- transverse abdominal muscles;
- pelvic floor muscles.
It should be noted that these muscles are directly connected to each other. And by correctly performing exercises to work on one group, be sure that you will use the other well. It is important to note that you should already have strength and fitness in these two muscle groups at the time of pregnancy. That is, it is important to pay attention to them when preparing for pregnancy, so that later you can simply keep them in good shape for 9 months. I will not delve into the anatomical features and scientific presentation of the material. I want it to be simple and clear.
Contraindications
There are cases when training is not advisable due to the threat of miscarriage. Muscle contraction can negatively affect the condition of the uterus and the condition of the fetus. There are signs that should alert you:
- pain below the abdomen as before menstruation;
- red discharge;
- too high uterine tone.
You should also stop exercising if the condition worsens. Besides:
important It is not advisable to overload yourself with physical activity if you did not do this before conception. Even if your workouts are going well, it is not recommended to exercise until you experience muscle pain and fatigue.
And don’t forget - while carrying a child under your heart, the goal should not be to pump up your abs. Pregnant women perform gymnastics for the abdominal muscles to prepare the body for the upcoming birth.
So, abdominal exercises during pregnancy are not prohibited. In many ways, this even contributes to an easier birth. But you can’t overstrain your body with training. After all, this can be dangerous for the fetus. Especially during critical times of pregnancy. Before performing any gymnastics, you should definitely consult your doctor.
Is it possible to pump up your abs in the first trimester of pregnancy?
When a woman finds out that she will soon become a mother, it is advisable to refrain from any sports activities.
Even if a woman has trained intensively, she undoubtedly needs to be careful in the early stages. Before 12 weeks of pregnancy there is a risk of abortion. Exercising can cause dizziness, nausea, and increase the tone of the uterus. It is even more necessary to refuse pumping up the press. Abdominal stress in early pregnancy can affect:
- Pregnant blood pressure
- Uterine tone
- Digestive tract condition
Important! Abdominal exercises in the first trimester of pregnancy can cause miscarriage!
Ab exercises during pregnancy
The obvious conclusion is that usual exercises are not suitable during pregnancy. Therefore, you need to familiarize yourself with several special ones that are suitable for women in the position:
- You can strengthen your abdominal muscles by sitting on a chair or stool. The torso smoothly bends back. You need to stay in this position for about ten seconds and then straighten up. It should be repeated no more than twenty times in one lesson.
- The classic exercise for the upper abdominal muscles can be performed lying down. It is enough to just lift your back off the floor a little. In this case, the pressure on the baby will be minimal.
- Various breathing techniques are suitable.
- Leg bending while lying down. It is important not to confuse it with lifts. The legs should be bent at the knee, and then straightened.
- Tilt the body forward 90 degrees.
All exercises must be performed smoothly, without any sudden movements. Even if a girl was professionally involved in sports before pregnancy, we should not forget about her current situation. The health of the unborn baby is much more important than a slim figure.
Contraindications to abdominal pumping
In addition to recommendations for implementation and benefits, there are a number of factors that exclude training during pregnancy:
- Risk of miscarriage.
- Uterine tone exceeding normal.
- Any discharge from the genitals mixed with blood.
- Severe pain in the lower back and abdomen.
- The presence of problems with the spine, which may worsen during pregnancy.
- Arrhythmia.
In conclusion, we can say that if a woman wants to stay in shape and not gain extra pounds in nine months, then she can do low-impact abdominal exercises. Before this, you need to consult your attending gynecologist, who will be able to determine whether there are any contraindications. Moreover, if sports were previously carried out at an amateur level, then it is better to ask a professional trainer to create a special program for the period of pregnancy.
Especially for beremennost.net – Elena Kichak
Experts' opinions
Qualified gynecologists advise women to exercise only after the approval of their personal physician. If there are no contraindications, then a woman can perform lighter versions of standard abdominal movements. At the same time, you should constantly monitor your condition. If you experience discomfort in the lower abdomen, headaches, shortness of breath, increased heart rate, or simply fatigue, you should stop training and consult a doctor. If there is no discomfort, and the woman has previously exercised regularly, then exercises for the abdominal muscles will only bring benefits.
Olga Panfilova, doctor
An obstetrician-gynecologist at the Women's Health Center claims that it is possible to train the abdominal muscles in the 1st trimester, but in the absence of contraindications. Starting from the 2nd trimester, you should stop exercising while lying on your back. This is due to the fact that the enlarged uterus compresses the vessels through which blood flows to the heart and brain. Then the likelihood of developing inferior vena cava syndrome increases, which is manifested by fainting.
However, light physical activity during pregnancy is very beneficial. After regular training, blood flow increases, then the likelihood of stagnation in the vessels of the legs decreases.
In any case, you should consult your personal physician before exercising. If there are no contraindications, the specialist will help the expectant mother choose the safest loads.
Olga Yakubovskaya, trainer
The yoga instructor believes that during pregnancy you should even exercise, paying special attention to your abdominal muscles. After all, a strong muscle corset will make pregnancy easier and guarantee a successful birth. However, using standard elements that are usually performed to pump up the press is prohibited!
Effective and simple yoga asanas will help strengthen your abdominal muscles. They definitely won’t harm the baby or mother. Belly dancing will allow the expectant mother to increase her muscle tone. During smooth movements of the hips, swaying, and circles, almost all abdominal muscles are involved in the work. However, before training, a woman should consult with her personal doctor so as not to expose the unborn child and herself to danger.
Tamara Yakobovna, doctor
A qualified obstetrician-gynecologist highlighted the basic rules for abdominal training for pregnant women:
- Modify the exercises depending on the period: the longer it is, the lower the load on the abdominal muscles should be; you should help yourself with your arms and legs.
- Monitor your feelings. If you experience discomfort during exercise, stop immediately, rest, and visit a doctor as soon as possible.
- If you haven't exercised before pregnancy, skip ab workouts or exercise under the supervision of a qualified pregnancy fitness instructor.
And, of course, before conducting classes, consult with your personal gynecologist.
