Can I do sit-ups during pregnancy?

Are you pregnant and want to stay active? Are you thinking of starting or continuing your abdominal routine because you think it can be beneficial for your pregnancy? Today I will tell you if you can do sit-ups during pregnancy, what exercises are recommended and much more.

When you are pregnant, your abdomen begins to undergo some important changes.

This can make you ask yourself some questions about what workouts you can do for your abdomen and not only for aesthetic reasons, obviously, but rather functional.

Read on to discover and learn more about the basic exercises you can do during pregnancy, and which ones you can’t.

But first of all, let’s answer the most important question…

IS IT SAFE TO DO ABDOMINALS DURING PREGNANCY?

The short answer is… It depends, but generally not.

The truth is that you should not perform certain activities or exercises without having the OK from your obstetrician, because he is the one who knows your health situation and he is the one who can really recommend whether you can train or not.

Now, if the doctor gives you the go-ahead to perform the odd exercise, there is no problem; but be careful, you will not be able to do any exercise.

At least when it comes to classic exercises, like those we use to mark the abdomen; in case you are pregnant you should never do exercises like the Crunch in all its variants or the leg lift.

This is so because when you perform these types of crunches, the abdominal wall undergoes too much outward pressure. And it can lead to aggravation of what is known as “diastasis of the rectus abdominis.”

BEWARE OF THE DIASTASIS OF THE ABDOMINAL RECTUS

During pregnancy, the growing uterus stretches the muscles of the abdomen. This can cause the two large parallel bands of abdominal muscles that come together in the middle of the abdomen (the rectus muscles) to separate an abnormal distance, this is the condition called Diastasis rectus abdominis. And that can be noticed both when the abdominal muscles are tense, and when you go from lying down to sitting.

Diastasis rectus abdominis can weaken the abdominal muscles, causing low back pain and making it difficult to lift objects or perform other routine daily activities.

And you may be more likely to develop this condition as a result of pregnancy if you’ve had: multiple pregnancies, a large baby, and you are short, not fit, or 35 years or older.

And not to mention that doing the classic crunch and leg raising exercises can aggravate the picture.

WHAT YOU CAN DO IS STRENGTHEN THE CORPORAL CORE

There are certain abdominal exercises aimed at strengthening the body core, which you can do with the approval of your doctor.

Let us know what they are and if you have any questions, show them to your doctor to evaluate which one he recommends.

SEATED KNEE LIFT

I recommend you use a chair, sit on the edge of your sofa and apply the following step by step.

1. Sit near the edge of a chair.
2. Keep your feet flat on the floor directly below your knees.
3. Keep your palms down under your hips.
4. Slowly contract your abdomen by bending your left knee in such a way that you tilt your pelvis and activate your pelvic floor.
5. Then slowly bring your left knee to your chest as you exhale.
6. Inhale and lower your left foot to the floor, back to your starting position.
7. Repeat with your right leg.
8. You can do 2-3 sets of 8 to 12 reps. In the first trimester you can also add some light weights (up to 3 kilos) on each ankle.

SIDE ABDOMINALS

1. Lie down on the floor or on a mat.
2. Slowly turn your body to the left side and bend your knees at a 30-degree angle to your hips.
3. Turn your body to the right side so that your knees are raised approximately 15 cm from the floor.
4. Make sure your body weight rests on the back of your left shoulder and shoulder blade.
5. Place both hands behind your head with your fingertips touching (but don’t pull at the neck).
6. Bend your torso up in a diagonal position as if you are trying to touch your right knee. Raise as high as you can.
7. As you perform the steps above, your left shoulder will lift off the ground a bit.
8. Bring your arms to your knees and bend them a little more.
9. Then place your hands behind your head and lower yourself to the original position.
10. Repeat this on the other side.
11. You can do 2 sets of 10-12 reps on each side.

SIDE PLATE

The side plank can be made in various ways. These are some options that you can apply during pregnancy.

1. Starting from the side, place the elbow directly below the shoulder.
2. Bend your knees and rest them one on top of the other, one straight and the other bent, or both straight if this is more comfortable for you.
3. Keep your back flat and neutral and focus on your breathing.
4. Contract your hips and lift your torso so that it is in a straight line from head to hips while keeping your head and neck straight.
5. Hold the position for 20 to 30 seconds and remember to breathe throughout the exercise.
6. Repeat with the other side.

STANDING BIKE

This is an excellent exercise to help improve your balance and strengthen your core.

1. Stand with your feet shoulder-width apart, and with your hands behind your head, inhale.
2. Then exhale and bring your left elbow to your right knee while doing sit-ups.
3. Return to the original standing position and repeat with your left foot and right elbow.
4. Aim for 10 to 20 repetitions

DOG / BIRD ABDOMINALS

1. Start in table position (wrists directly below shoulders and knees below hips, with a straight back).
2. Contract your core, inhale slowly, lift your left leg and extend it straight behind you while also raising your right arm straight in front of you.
3. Exhale, and bring your left knee so that it meets your right elbow in the middle.
4. Inhale, come back, and repeat for 10 to 12 reps
5. Then repeat the same steps with the opposite hand and leg.

WHEN WILL I BE ABLE TO RESUME CLASSIC EXERCISES?

Immediately after delivery, your body will undergo a gradual restoration process, so after you have had your baby, it is best to avoid doing sit-ups until they have healed completely. And I’m sorry to tell you that this healing process can take anywhere from six weeks to six months to complete, or even longer.

Therefore, you will have to wait a while before starting to train your abs again.

Now, taking into account that each woman is different, you can ask your obstetrician or gynecologist to check your abdominal area to see how they are healing, and in what conditions you are.

Keep in mind that your return to the world of body training does not have to happen immediately.

In addition, you can stick with exercises like planks, which focus on the stability of the entire core and obliques to help you regain some strength if the doctor gives you the ok.

FINAL WORDS ON ABDOMINAL TRAINING IN PREGNANCY

Pregnancy is a natural biological process during which your body undergoes many changes. These changes, such as stretching and softening of the muscles, are normal and help you have a healthy baby and pregnancy.

During the postpartum period, it is normal and healthy for these changes to gradually reverse. There is no need to rush, and your focus should be on your baby and feeling you. The most important part of staying in shape during and after pregnancy should always be long-term health.