Can I do ab exercises while pregnant? Yes! Avoid sit ups and crunches and focus on PREGNANCY SAFE AB EXERCISES that strengthen the deepest abdominal muscles (transverse abdominals), core and pelvic floor.
Keep your abs STRONG during pregnancy with these 8 core exercises that are SAFE during pregnancy.
Looking for more prenatal resources and workouts at home? Download a FREE 30-Day Pregnancy Workout Plan Here: https://www.nourishmovelove.com/pregnancy-workout-plans/
Or find ALL of my Prenatal Workouts in this YouTube playlist: https://www.youtube.com/playlist?list=PLpa0d6IJAhbgJ1BTnSisJZej9t6kNuFGT
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THE WORKOUT: 10-Minute Pregnancy Abs Workout: 8 Pregnancy Core Exercises
► EQUIPMENT: None, just your bodyweight. You can add a box/bench/couch/chair as your pregnancy progresses for more support.
► My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
Discount Code: NourishMoveLove
► INSTRUCTIONS:
8 Pregnancy Safe Core Exercises
Timed Intervals of Work (40 seconds work, 20 seconds rest)
Perform each exercise once (on each side as needed)
►8 AB EXERCISES THAT ARE SAFE DURING PREGNANCY
1⃣ TA Breathing or Belly Breathing
2⃣ Quadruped Cat to Neutral Spine
3⃣ Bird Dog
4⃣ Bear Crawl Hold + Stand Up
5⃣ Modified Side Plank, R/L
6⃣ Seated Heel Slides
7⃣ Sumo Squat + Oblique Reaches
8⃣ Incline Plank
►TIME STAMPS:
00:00 Workout Introduction
00:38 Pregnancy Ab Workout Starts
10:18 Pregnancy Ab Workout Ends
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
Learn more about what kind of ab exercises are safe during pregnancy in this post:
https://www.nourishmovelove.com/pregnancy-ab-exercises/
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WEARING (affiliate links):
► Align High-Rise Leggings (25"): https://creatoriq.cc/3qQYC5K
► Swiftly Tech Racerback Tank: https://creatoriq.cc/3LzRTqh
► Wunder Train Longline Bra: https://creatoriq.cc/3RaTS5O
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FAQ's + TRAINER TIPS:
►How often should I do this workout?
It all depends on your current fitness routine and goals. If you're doing strength training workouts with good form, you ARE training your abs and core in every workout. But I suggest adding this prenatal core workout to your workout routine 2-3 days a week during the first and second trimesters.
A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Pregnancy Workout Plan HERE: https://www.nourishmovelove.com/pregnancy-workout-plans/
►Is this ab workout safe for diastasis recti (abdominal seperation)?
In general, YES. But it really depends on how severe your DR is and how much tension you generate across your gap with your deep Transverse Ab muscles. You want to avoid any exercises that cause coning or doming in the midsection. That said, if you have DR I highly suggest this Diastasis Recti Ab Workout -- https://youtu.be/u4z7sBiGFA8
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TRY MORE of My Most Popular PREGNANCY WORKOUTS on YouTube:
► 30-Minute LOW IMPACT HIIT Workout (First and Second Trimester Prenatal HIIT Workout) - https://youtu.be/x9DcwE63eLA
► 30-Minute Full Body Pregnancy Strength Workout - https://youtu.be/zH4O4aA4wA8
► 30-Minute Pregnancy Dumbbell Arm Workout - https://youtu.be/eWp3jlIn5Rc
► 30-Minute Pregnancy Leg Workout - https://youtu.be/Nw14JlGEeBs
► 15-Minute Prenatal Barre - https://youtu.be/r55Y72xVTuM
►15-Minute Low Impact Pregnancy HIIT Cardio -- https://youtu.be/7xC4DpzxuqM
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