Many expectant mothers often ask the question: “Is it possible to pump up abs during pregnancy or not?” As you know, many doctors claim that strong abdominal muscles greatly simplify the process of childbirth. However, before pregnancy, almost no one thinks about this, but during the period itself, expectant mothers begin to have such thoughts. In this article we will try to cover in detail the topic that interests you.
The importance of physical activity during pregnancy
You can often hear the opinion that the expectant mother must avoid all physical activity.
However, this is a misconception: during pregnancy, a woman needs sports more than ever. The benefits of physical activity at any stage of pregnancy are not exaggerated: they make it possible to strengthen muscles, increase blood supply and circulation to all internal organs, including the uterus, thereby increasing the delivery of active substances to the baby. Important! Special gymnastics programs for expectant mothers promote proper breathing. This way, a woman learns to breathe correctly, which will be useful in the future during childbirth. Training also reduces the likelihood of complications during childbirth and allows the mother in labor to recover faster. Even various chronic diseases: diabetes, obesity, diseases of the musculoskeletal system are not an absolute contraindication for physical education, although they require some changes in activities.
The benefits of playing sports during pregnancy:
- reducing the chances of developing diabetes;
- reducing the likelihood of cesarean section;
- less weight gain during pregnancy;
- increased pain threshold during childbirth;
- the likelihood of a more successful recovery after childbirth.
Is it possible for pregnant women to pump up their abs?
The period of pregnancy has always been special for a woman. During these nine months, representatives of the fair sex have the opportunity to work on themselves so that the meeting with the baby is not overshadowed by any troubles. For many pregnant women, the most difficult thing is to get used to the fact that quite noticeable changes occur in the body. Sometimes it’s hard for them to give up habits, accept a new diet, or see weight gain. Many women who love an active lifestyle and sports are worried that an “interesting position” will force them to give up their favorite healthy habits - from now on it will be impossible to rollerblade or bike, run or jump, go to the gym or do abs.
Pregnancy is not a disease, and exercise, on the contrary, is indicated if it does not cause discomfort and, of course, does not pose a threat to the baby.
Basically, for those women who are accustomed to sports, doctors do not make sharp restrictions, and those who lead a sedentary lifestyle are generally advised to move as much as possible.
It is best to choose a fitball for exercise, because it will also help you relax during the first stage of labor, when light contractions begin
When can you play sports?
When determining the level of severity of training for an expectant mother, it is necessary to take into account certain factors that are considered decisive when choosing a load. The stages of pregnancy are among the most important, because during each of them different processes occur in the body of both the mother and the child, therefore, depending on the month or trimester of pregnancy, the load can be increased or decreased, and its intensity can be changed.
Gymnastics in the early stages (first trimester)
The first trimester of pregnancy is considered the most important, since it is at this time that all the internal organs of the child are formed, the placenta is formed, through which its nutrition will be carried out.
Often at this time, the mother’s body has not yet adapted to the upcoming stress, so serious physical effort can lead to the loss of the fetus. Whether a woman necessarily needs to play sports at this stage can only be decided by her doctor, having carried out all the preliminary tests.
Attention! According to doctors, in the first 13 weeks of training on days corresponding to menstruation in the cycle, it is better for a woman not to exercise or to significantly reduce the load.
During the first trimester, a woman should start doing breathing exercises and perform basic warm-up and stretching exercises for joints and muscles. The intensity of exercise is increased gradually, and exercises that can increase blood pressure or require heavy lifting or sudden range of motion should be avoided.
Second
Already from the 14th week, a woman gets used to the new state of her body, all processes in her body are stabilized, and the expectant mother usually goes away from toxicosis.
However, the difficulty of this period is that the baby’s size noticeably increases, and therefore the woman’s weight. Due to this, the center of gravity shifts, and the load on the joints and spine begins to increase. Despite this, mid-pregnancy is considered the best time for physical activity. At this time, pregnant women can include exercises to strengthen all muscles, including the abs, buttocks and biceps. At the same time, the expectant mother can perform only a third of the exercises while standing.
Third
In the last three months, the growing baby puts a lot of pressure on the mother's diaphragm, increasing her fatigue and causing shortness of breath. It is advisable to do all exercises slowly, without causing muscle pain or fatigue. Particular attention should be paid to breathing skills, which will be useful later during childbirth. It is best to give preference to training in proper breathing and the ability to tense and relax the vaginal muscles.
How to do exercises correctly during pregnancy?
First of all, you need to talk to a professional trainer who will advise which pose is best for you. In general, the safest exercises are:
- In a sitting position, lean back (you can sit on a chair). As soon as you feel tension in your abdominal muscles, return to the starting position.
- Sitting on a chair, raise and lower your legs.
Professionals advise choosing a fitball for exercise, as in the future this will help you relax during the first contractions.
Under no circumstances should you ignore your body’s reactions during physical activity. If your abs hurt during pregnancy, your heart rate increases, shortness of breath or some kind of weakness appears, you should immediately stop exercising. It is also worth remembering that if you did not exercise before conception, it is better not to start, since you will not be able to catch up during this period. And if you have been involved in sports for a long time, then, after consulting with your doctor, you can continue to do this during this period, only to significantly lighten the load.
What exercises can pregnant women do?
It is advisable for expectant mothers to focus on moderate-intensity training. Active walking, swimming, prenatal yoga or aerobics are recommended. But classes should only be carried out under the supervision of a qualified trainer. There are also low-level exercises that can be performed at home during all three trimesters.
Is it possible to strain your abs?
It is not advisable to pump the abdominal muscles using the usual method, in a supine position, while waiting for a child, even if you feel well.
The fact is that jerks when lifting the body and a high range of movements contribute to an increase in the pressure of the internal organs in the abdominal cavity, which then spreads to the uterus. This can cause an increase in the tone of the uterus or provoke tension. During pregnancy, you should give preference to aerobics, gymnastics or yoga, which strengthen the abdominal muscles without creating a risk to the fetus.
How to squat?
Squats can also be done during pregnancy, but you should start introducing them into your training program in the second trimester. The technique for performing the exercises in this case will be as follows:
- the toes should be pointed forward, the feet should be hip-width apart, the knees should be slightly bent, there should be no arching in the lower back, the shoulder blades should be brought together;
- you should slowly lower your pelvis and lean forward;
- When lifting, the knees do not fully straighten.
This exercise will help maintain the shape of the muscles of the legs and buttocks, while it does not harm the health of the joints and knees of the expectant mother.
Push ups
Push-ups can and should be done during pregnancy, but you should change the technique of doing the exercises.
If during regular push-ups the body forms one straight line, then in the lightweight version the buttocks should be raised up. As you inhale, you need to bend your elbows and lower yourself, and as you exhale, you need to rise up. Attention! Such gentle push-ups can be done by any pregnant woman from the second or third trimester.
How to pump up your butt?
You can also pump up your gluteal muscles during pregnancy. However, during the period of bearing a baby, it is better to avoid increased loads associated with lifting weights and squats with weights, which, as is known, give the maximum effect for pumping the gluteal muscles.
You can strengthen your glutes with gentle exercises, such as quadruple abductions, side leg raises, or leg exercises with a ball.
How to hang and pull yourself up on a horizontal bar?
It is advisable to avoid training on the horizontal bar while waiting for the baby. This is explained by the fact that such exercises involve the use of the athlete’s own weight, and, as you know, pregnant women should not lift weights. Minor loads on the horizontal bar are permissible only in the second trimester of pregnancy and provided that the pregnant woman has no health complaints.
Is it possible to do a plank?
The plank is one of the best exercises for pumping up the abdominal and back muscles. It refers to static exercises, so there is no strict prohibition on its implementation when carrying a child. It is not recommended to perform the plank from 4 to 15 weeks, and in the third trimester, such tension in the abdominal muscles can provoke early labor.
Hand exercises
Swimming is best for strengthening arm muscles. It allows a woman to be active without additional pressure on the joints and gives the opportunity to play sports at any stage of pregnancy.
We must not forget that it is important not only to strengthen the muscles, but also to stretch them, since the center of balance shifts to the front of the body during pregnancy. After each workout, you need to stretch your arms in different directions, tensing your muscles and promoting stretching. This exercise will help reduce tension and eliminate tension.
Fast run
Athletics and fast running in an interesting position definitely require consultation with a doctor, monitoring and taking into account the peculiarities of your well-being.
If a woman is used to running and wants to continue training, then she can go jogging until about 22–25 weeks. Moreover, a sudden refusal to train in this case can lead to stress and deterioration in well-being. Special recommendations:
- when jogging, you should use special stockings that prevent the appearance of varicose veins;
- average running duration - 30 minutes;
- Be sure to warm up before jogging and cool down after it.
Leg exercises
An exercise bike in the gym is perfect for pumping up your leg muscles. This type of training is especially recommended in the second trimester of pregnancy. You need to start with a five-minute warm-up, then pedal for 2 minutes, and then reduce the intensity by 30% for 2 minutes.
Important! In the third trimester, it is advisable to reduce the load on the exercise bike.
Great for feet and swimming with a board. To do this, you need to swim on your stomach, using only your legs, and take a regular swimming board for support. This exercise increases your heart rate and significantly increases your endurance.
Precautionary measures
Light to moderate exercise is considered very beneficial during pregnancy. It is recommended that you visit your doctor and consult with him about whether you can do the exercises you are planning to do.
- You need to start slowly and watch your breathing.
- Be sure to practice in a cool, comfortable environment.
- You should stop immediately if you experience sudden vaginal discharge or abdominal pain.
- It is not recommended to lie on your back for a long time, as your blood pressure may drop, which can slow down your blood circulation. About 6-10% of pregnant women experience a rapid drop in blood pressure when they lie on their back, even if it only lasts a few minutes. The problem can begin early in pregnancy, although it is more likely to occur after 20 weeks.
How much time a day can you exercise?
Regardless of the period of pregnancy, training must be carried out systematically, at least 2-3 times a week.
One-time or occasional exercises will be more of a load on the body than a full-fledged workout with benefits. The program and duration should be changed depending on the timing and determined together with a trainer or gynecologist. Despite the fact that the training program is usually approved on an individual basis, there is a certain upper limit for the maximum level of load for women preparing to become mothers. So, the total duration of training should be approximately 15 minutes from the first trimester and gradually, over several months, increase to a maximum of 30 minutes.
Important! If you experience severe weakness, headache, nausea, abdominal or back pain, you should stop training immediately. Afterwards, you need to consult a specialist.
Pregnant selfies at the gym
Of course, Chantel Duncan is not the only blogger who blew up the Internet with her fitness experiments during pregnancy. Sarah Stage, a model from Los Angeles, has 2 million subscribers! Most of them subscribed to the blog when Sarah began posting selfies taken during pregnancy. In the gym, of course!
Luxurious long toned legs, toned butt and sculpted belly - pregnant Sarah could easily star in a sexy photo shoot for a men's magazine. And all thanks to fitness!
A few months ago, Sarah Stage gave birth to a beautiful, healthy son - fortunately, her mother’s passion for fitness during pregnancy did not negatively affect the baby.
Other activities
A woman expecting a baby will have to adjust her workouts as her belly grows and the baby develops. However, there is some basic physical activity that won't hurt during any trimester of pregnancy.
Walk a lot
Both sports and regular walking are excellent types of exercise that are very useful during pregnancy. Regardless of the timing, it is better for mothers to choose walking in the fresh air. If you don't have the time or opportunity, you can walk on a treadmill (all exercise machines have a walking mode). If a woman was not used to walking for a long time before pregnancy, it is unlikely that she will be able to get used to walking for hours in her new state. You shouldn’t overload your body: you should, as with any training, listen to how you feel.
Take the stairs without an elevator
Stairs are great for cardio and can be a great fitness tool for girls in both normal and challenging positions. Walking on stairs is a suitable exercise that helps strengthen the muscles of the legs, hips and pelvic floor. It is advisable for pregnant women to spend 20 minutes walking up and down as a workout.
Attention! Such activities are safe until the 36th week of pregnancy.
Do exercises with squats
At any stage of pregnancy, it is recommended to do exercises every morning. Regular gymnastics helps reduce swelling, maintain overall body tone, and prepare the body for childbirth. The exercises can include both regular squats and advanced ones (plie). They can be performed five times in three approaches, gradually increasing the intensity.
The influence of the press on pregnancy
Of course, a trained abs has only a beneficial effect on the birth process. If the expectant mother exercised regularly before pregnancy, she can control the contraction of the abdominal muscles and follow the correct breathing technique, which will help give birth to a strong and healthy baby easily and without problems.
In addition, after childbirth, stretch marks may appear on the skin. A well-trained abs allows you to prevent them and maintain the beauty of your skin, and then quickly get into shape during childbirth. However, it is important not to overdo it, so that overly pumped muscles do not cause problems. It is important to know how to pump up your abs during pregnancy, and whether you can do it. And to do this, you need to constantly be under the supervision of a professional and listen to your body, remembering that the baby’s health at this time is more important than physical fitness.
