TRIMESTER SPECIFIC
During the first trimester, women can usually perform the same abdominal exercises as non-pregnant
exercisers. A supine position (lying on the back) is considered safe. It's still best to check with your doctor
because understandings change due to ongoing research. In all cases, use common sense and listen to
your body.
During second and third trimesters, it is best to limit abdominal work to less than five minutes. Women in
the later stages should rest sitting up or lying on their left side for a few minutes while other class
members complete abdominal work. Again, your doctor should issue the guidelines during all phases of
pregnancy. Overall, the best exercise for the pregnant exerciser is walking.
EXERCISES
Pelvic Tilt (first trimester only):
- Start on the hands and knees.
- Head in alignment with the spine.
- Back straight.
- Contract the abdominals and point the tailbone to the floor.
- Hold for a count of three and release.
- Relieves low backaches and strengthens the abdominals by maintaining proper alignment of the
pelvis.
Crunches (up to second trimester):
- Crunches with a pillow support (shoulders elevated above the heart).
Let-Backs (up to second trimester):
- Sit with knees bent and hands around the knees for support
- Contract the abdominals and curl the spine while leaning back as far as the arms will allow.
- Alternate with oblique curls using pillow support.
C-Curves (up to third trimester):
- Kneel on the floor on all fours or with elbows on a chair seat for support.
- Inhale and contract the abdominals while creating a "C" shape with the spine.
- Exhale and release.
Side C-Curves (up to third trimester):
- Lie on the left side with the upper hand on the floor for support.
- Contract the abdominals and bring the knees to the chest.
- Exhale and release.