Core exercises for pregnant women

[Matmos]

I am in Stage 1. I am getting to the point in my pregnancy (17 weeks) where I (a) probably shouldn't lie on my back (b) definitely should not do crunches. I am looking for core exercises to sub in for the crunch. My amateurish internet research has revealed that there are about 10,000 different ideas of what are "safe" core exercises for pregnant women, many of which are in direct conflict with each other. I was going to sub in the plank for the crunch, but I read that exercises that force your stretched abs to hold your guts in against gravity are a no-no (according to this, push-ups are out too ). I bought a pregnancy fitness book but the abs exercises they suggest are super lame, isolated exercises that I doubt are going to do anything for my fitness level. Any suggestions for what might be both safe and a decent workout for someone on the way to a Humpty Dumpty figure?

Thank you from me and my little yolk!!

[missjane]

Hmmm.... I've never been pregnant, but this seems like a question that should be aimed at your doctor, IMHO.

[Aoife]

try asking Galya… she does that sort of thing iirc… (train/advise preggerchicks)

[galya]

Hey, you can PM me anytime
What books did you get?

[Matmos]

My OB's advice is just "don't overdo it."

The book I got was "Pregnancy Fitness" (the Fitness Magazine book), which was somewhat helpful overall but seems to be oriented largely to the first-time exerciser.

[rubyam]

Yeah, I doubt that you would get anything more specific than that from most obs/midwives. By 17 weeks your uterus is almost to your belly button. I'm having trouble thinking of what kind of core exercises you can really do at this point. I hope you get some better advice than mine

[galya]

You can do a ton of stuff.

The basics:

- kegels (at least 10 holds of 10 seconds each or 100 pulses a day)
- Bracing (10 holds of 10 seconds each daily)
- hip flexor stretches 3x30 seconds daily

The core exercises:

- modified side planks
- bird dogs (static and dynamic)
- pelvic tilts
- head lifts with splint

Awareness of bracing is used with all other exercises aimed at muscle balance (upper back, shoulders, chest, glutes)

The aim of all prenatal training is to counterbalance the negative postural changes and prevent your pelvic floor, abs and lower back from the side effects of those changes. There is no one golden rule for each woman, as each enters pregnancy at a different fitness level and has a different level of energy. Most are able to exercise with great satisfaction until they give birth.

I tell everybody to get Judy Tupler's books. They are very easy to read and follow.

[Matmos]

Thank you!!! That is extremely helpful. I really appreciate it!

[galya]

Glad to hear that