How to train abs during pregnancy How to exercise abs during pregnancy

With abdominal muscles being stretched during pregnancy as they adapt to a growing baby, how do we keep in shape and have our baby recover faster after birth? While pregnancy is not a good time to lose fat and get in shape, there are safe exercises you can do under the guidance of your doctor to keep you healthy and keep your core stable during pregnancy. In fact, there are many benefits to exercising your abs during pregnancy, including a reduced risk of back pain. Here are some abdominal exercises to try during and after pregnancy

Standing sit-ups

1. Start from a standing position with your feet hip-width apart. 2. Pull your belly button toward your legs, slightly tucking your pelvis and placing your fingertips over your ears. 3. Forward and squeeze your abdominal muscles. 4. Control your body slowly back to square, complete once.

Standing pelvic tilt

1. Stand with your back against the wall and relax your spine. 2. Inhale while leaning your back against the wall and tilting your pelvis forward. 3. Exhale, relax, recover and complete one repetition.

Kneeling Superman

1. Get down on all fours 2. Extend your left arm straight out in front of you and your right leg behind you. 3. contract your abdominal muscles and pull your extended elbows and knees toward your abdominal core. 4. Return to the four-point support starting position, and continue. 5. Complete the same movement on the opposite side and continue alternating repetitions.

Supine alternating leg extension

1. Lie on your back and lift up at an angle to ensure your head is above your heart. Place the palms of your hands on the floor for support. 2. Bend both knees and place your feet perpendicular to the floor. 3. Extend one leg at a time, keeping the heel close to the ground but not touching it, and then bring it back to the starting position. 4. Repeat the cycle.

Supine bent knee alternate leg raise

1. Lie on your back, raise your head at an angle to ensure it is above your heart, and place your palms on the floor for support. 2. Bend your hips to 90 degrees and lift both heels off the ground so that your calves are perpendicular to your knees. 3. By controlling the abdominal muscles, make one lower leg flex at the knee. 4. Please touch the ground gently and then lift it up to the starting position. 5. Repeat on the other side and continue alternating legs.

Lateral knee lift

1. Lie on your right side with your right arm extended from above your head and your head resting on your arm. 2. Place the palm of your left hand on the floor in front of your chest for support. 3. Bend your knees 90 degrees and stack them, then move them slightly forward. 4. Control your core muscles and lift both knees off the ground. 5. Release back into position. 6. Switch to the other side and repeat.