Abdominal and Back Exercises in Pregnancy

[fludo]

I'm only 4 and a half weeks pregnant and am already getting pain in my lower back. I know you aren't supposed to do crunches when pregnant due to separation of the abs and you aren't supposed to do exercises lying on your back after about 16 weeks I think it was. (There goes my entire exercise regime! :laughing: )

Does anyone know of safe exercises to strengthen abs and lower back? Do you find this eases back pain?

[Refresh]

You can do cruches at your stage of pregnancy, just stop once you start to show. You can do them with your knees down to one side as well, if you know what I mean.

Have you done the HOver before? It is great for strengthening all the stabilising core muscles. Also try the superman (lol...you kow, where you are on hands and knees and you extend opposite arm and leg?

Pushups are great too.....I know the focus is on your ams and chest but your back and abs get a workout also...it is a great compound exercise....really focus on keeping the midle of your body tight.

If you are getting pain, you need to make sure you stretch really well (although gently....) Have you got some back stretches? If the exercises make the pain worse, go easy.

Good luck:hugs:

[Refresh]

Have you been exercising for some time?

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Heres some piccies.....exercises 4, 5, 6, and 10 are good:)

http://images.google.com/imgres?imgurl=http://www.sportstek.net/images/back-pain-5.jpg&imgrefurl=http://www.sportstek.net/core_strength.htm&h=75&w=100&sz=2&hl=en&start=1&um=1&tbnid=-cWl-wdmOWNhOM:&tbnh=62&tbnw=82&prev=/images%3Fq%3Dabdominal%2Bhover%26svnum%3D10%26um%3 D1%26hl%3Den

[fludo]

Thanks Ffrenchstar! I'm usually more into the jogging and kickboxing, so dont' know too much about the more gentle side of things!

What's the hover? Heard of the superman one - can you still do exercises on all 4's when you have a belly hanging down? I've been googling and they keep talking about that one, but just wonder about all the weight pulling you down!

I have a great pilates video, but most of the ab exercises tend to be done in the crunched position - you know, you hold yourself up and then wave your arms and legs around! Guess that's not allowed once I'm showing then either?

[Refresh]

Yeah keep going with the pilates and modify it as you go....if you are used to exercising you will be able to go with how you are feeling.

Yes you can still exercise with your belly hanging down;) Haha just always try and "lift" your belly button up IYKWIM:D That position is absolutely fine.

Keep going with your cardio too though....you will feel better for it.

Thehover is number 5 on that list I gave you the link for.

Good luck with it.

[fludo]

Thanks again! As this is my first pregnancy, I'm almost scared to move in case I cause some sort of damage! I'll get my pilates DVD out again tomorrow and get myself into it. Best to get myself as strong as I can before my belly starts making things harder!

Thanks for the advice and the link!

[nicoleE]

I think it all depends on your fitness level before pregnancy.

I am 38 weeks and still will do ab work (inc crunches) now. My Ob said it is fine, just dont do it to the extent where it hurts. I also do exercies on my back, being on your back for that long is really not going to do any harm to your baby at any stage. I dont do as much these days only because in the last 2 weeks my pelvis has softened and hurts when i lay on a hard surface on my back.

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I just recorded an exercise DVD last weekend which would be prefect for you! I will let you know when its ready if you want! There are pregnancy options all the way through...it is based on pilates/dance kinda stuff. (hahaha, promise Im not advertising! I just thought of it lol)

Have fun!