Question: I heard you’re not supposed to work out your abs at all during pregnancy. Is that true?
False! Strong core muscles will help you avoid lower back pain caused by your growing belly during pregnancy, as well as make labour and recovery easier. But you do need to choose your core-strengthening moves wisely.
Steer clear of exercises such as full sit-ups, crunches and leg lifts that put too much pressure on the core and belly. And after the first trimester, you should avoid any exercises that require you to lie flat on your back, as this puts pressure on a vein known as the inferior vena cavena and can make you feel dizzy.
Instead, focus on exercises such as the plank, standing pelvic tilts, seated knee lifts and seated belly breathing that will strengthen the deeper muscles of your core.
Another option is yoga, a form of exercise which will deliver you both physical and mental benefits.
Genea Holistic’s Patricia Diaz agrees that exercises focused on strengthen are a good plan during pregnancy.
“Yoga is particularly useful during pregnancy as it also helps to stretch the muscles you will be calling on during childbirth. However, as with all of your exercise plans, it pays to check with your doctor or instructor before starting,” Ms Diaz said.
Mish’s Couch Workout
If you’re looking for a bump-friendly workout that you can complete at home, look no further!
Couch Side Raises
Single Toe Taps
Note: If you don’t want to do a deep squat, simply add a cushion to the couch!
For more pregnancy fitness advice and a workout program tailored to your needs, sign up to the 12WBT Pregnancy Program.