Seated Oblique Exercises for Pregnant Women

Exercise during pregnancy is a healthy choice for you and your baby. Not only will exercise help you avoid excess weight gain, it can also boost your energy, improve your mood and help you sleep better -- all positive perks for a pregnant soon-to-be mama. Seated oblique exercises are a safe and effective choice to add to your prenatal exercise routine.

  1. The Abdominal Muscles

    • It may seem silly to worry about your abs during pregnancy but this is actually a crucial time to focus on keeping your core muscles strong. As your belly grows, the rectus abdominis, the muscle that forms the "six-pack" and is the primary supporter of your torso, is stretched. The more the muscle is stretched, the weaker it becomes. It is then up to your other ab muscles, your obliques (the ones on the sides of the other abs) and your transverse abdominis, to support your growing belly and stabilize your spine.

    Importance of Seated Oblique Exercises

    • Strong obliques during pregnancy can do more than just help keep a stranglehold on your pre-baby figure, they can also help minimize discomfort during pregnancy and improve performance during labor. Conditioned oblique muscles will help support and stabilize your spine, reducing pregnancy-related back pain and your risk of developing lordosis. As you know, or will soon find out, contracting and compressing the abdominal muscles is the key to pushing your baby out. After nine months of seated oblique exercises, your obliques will be in top form to help you accomplish this amazing feat.

    Warm-Up

    • Before beginning any exercise during pregnancy, it is imperative that you perform a light 5 to 10-minute warm-up. This will help reduce your risk of injury as well as prevent any unnecessary stress on your baby. Your warm-up can include walking, using an elliptical at a slow pace, dynamic stretching or any other activity you can think of that gradually increases your heart rate and gets your body moving and your muscles warm.

    Seated Oblique Exercises

    • The obliques' job includes flexion, rotation and lateral flexion of the trunk -- basically, they help move and twist your torso from side-to-side. Seated oblique exercises are especially appropriate for pregnant women because they allow you to work your core without lying on your back, which should not be done after your first trimester. The side bend with or without weights, the broom stick twist and twisting knee lifts are all examples of seated oblique exercises. Move with slow, controlled movements during the exercises, keeping your back straight and abdomen pulled in as much as possible. Inhale when lengthening the muscles and exhale when contracting. Twist only as far as you comfortably can to avoid injuring yourself or your baby.

    Cool-Down and Considerations

    • After your seated oblique workout, cool down with 5 to 10 minutes of light activity and stretching. Hold each stretch for at least 30 seconds.

      While exercising during pregnancy is generally considered safe, it is best to speak with your obstetrician or midwife before beginning an exercise program to be sure you and your baby are healthy enough. Drink plenty of fluids and avoid exercising in hot, humid environments. Stop exercising immediately if you experience any discomfort, pain or bleeding.