How To Tone Your Stomach During Pregnancy

Congratulations - you're pregnant! Potentially the happiest time of your life and yet,  as your stomach begins to grow, you may start to feel a little... frustrated.

Sure, you're excited about the new life you're creating but that doesn't mean you are always going to enjoy watching your body change and go through all the uncomfortable symptoms that can come along with pregnancy. a woman placing her hand over stomach making a heart symbol

Disclaimer:  This article is not medical advice. If you have any concerns about your health or the health of your baby, please consult a doctor.

Can You Still Tone Your Stomach While Pregnant?

The good news is that you can still tone your stomach while you're pregnant - and it's important to do so!

By toning your stomach muscles, you are helping to support your spine, which in turn will help alleviate some of the common discomforts that come along with pregnancy, like lower back pain.

There are a few things to keep in mind when toning your stomach during pregnancy, however:

What Happens To Foetus During Exercise?

The foetus is well protected during pregnancy but it's important to avoid any high-impact exercises or movements that could potentially jostle or harm the baby.

Additionally, as your pregnancy progresses and your stomach begins to grow, you will want to modify some of the exercises you are doing in order to maintain good form and avoid injury.

Here are a few tips to help you tone your stomach during pregnancy:

  • Start with moderate intensity exercises and focus on your breathing.
  • Choose exercises that work multiple muscle groups at the same time.
  • To avoid putting too much strain on your back, try not to arch your spine while exercising.
  • Remember to warm up before starting any exercise routine and cool down afterwards.

If you have any concerns about whether or not an exercise is safe for you to do while pregnant, please consult a doctor or certified fitness professional.

Related: Magical Ways To Transform Flabby Thighs And Legs

The Exercises

Core breath:

Sit up tall with your knees bent and feet flat on the floor. Place one hand on your stomach and the other on your chest.

As you inhale, allow your stomach to expand fully. As you exhale, engage your abs to push all the air out of your lungs completely. Repeat 10 times.

Pelvic tilts:

Start on your hands and knees with a neutral spine. As you exhale, tuck your chin to your chest and arch your back, letting your stomach sink down towards the floor.

Inhale to return to a neutral spine position. Repeat 10 times.

Seated ball stability hold:

Sit on an exercise ball with your feet hip-width apart and your knees bent to 90 degrees.

Slowly walk your feet forward until the ball is under your thighs and you are able to maintain a straight line from your head to your ankles.

Engage your abs and hold this position for 30 seconds to one minute.

Side plank:

Lie on your side with your legs extended straight and propped up on your elbow.

Engage your abs and lift your hips off the floor, creating a straight line from your ankles to your shoulders.

Hold for 30 seconds to one minute before switching sides.

Exercises To Avoid While Pregnant

As mentioned above, it's important to avoid any high-impact exercises or movements that could potentially jostle or harm the baby. 

Additionally, you'll want to avoid any exercises that require you to lie flat on your back after the first trimester as this can decrease blood flow to the baby.

Some other exercises to avoid while pregnant include:

  • Any exercise that involves lying flat on your stomach.
  • Crunches or sit-ups.
  • Exercises that require you jump or put stress on your joints.
  • Contact sports.
  • Hot yoga or Bikram yoga.

Remember, if you have any concerns about whether or not an exercise is safe for you to do while pregnant, please consult a doctor or certified fitness professional.

FAQs

Can I get in better shape while pregnant?

Yes! Getting regular exercise during pregnancy can help you stay in shape and may even help reduce some of the discomforts that come along with pregnancy, like lower back pain.

Is it safe to exercise while pregnant?

It is generally safe to exercise while pregnant but it's important to avoid any high-impact exercises or movements that could potentially jostle or harm the baby. Additionally, you'll want to avoid any exercises that require you to lie flat on your back after the first trimester as this can decrease blood flow to the baby.

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