When done correctly, ab exercises can be very beneficial during pregnancy. Do these exercises 2-3 times a week for best results.
Oftentimes, women are concerned about doing abdominals. They're scared that they're dangerous and they omit them altogether. Research tells us it's simply not true. Of course, it's a conversation to always have with your doctor. However, if you don't have diastasis recti, the splitting of the ab, you should get the green light to do it. Set up is very important, later in your trimester as you start to get heavy, you don't wanna put undue stress on your organs. It's a good idea to prop yourself up with a pillow and stay up on your elbows so that your heart rate is above the level of your navel. The first movement are called heel slides. You're gonna contract your abdominals as well as your Kegel's and alternate sliding one knee, very good Carrie and then the other. Good! Even as simple as this movement is, you'll be able to feel your abdominal and you'll be well on your way for core conditioning, last one, very good! So the second movement is a little bit more challenging. You're gonna pull your both your heels off the ground, good. Using your core to hold, you're gonna alternate dropping your heels, very good. This is a little more advanced so take your time and make sure that you're slow in your form. I recommend at least 15 to 20 repetitions, very good! So the third one is a little bit more challenging, take your time with your form and your tempo, these are double heel drops, lower, very good and lift. Now with your breathing, you wanna be able to exhale and inhale as you move, very good! Exhale and then inhale as you prepare. Now because these are a little more challenging, you wanna do 10 to 12 repetitions to add to your core training. Last one, very good! I recommend that you do at least two to three times a week, all three movements that we showed you today and you should be able to feel and see the difference. Thanks for helping.