Stretching the Ab Muscles While Pregnant

Whether you like it or not, your abdominal muscles will stretch during pregnancy to accommodate your growing little one. However, performing abdominal stretching exercises will keep your midsection toned and may help you relax. Pregnant women should not perform any exercises in a supine position during the second and third trimesters. If you lie on your back, the weight of your uterus may compress major arteries and suppress blood flow to your heart and developing baby. Consult your obstetrician before performing any exercises during pregnancy.

Things You'll Need

  • Exercise mat
  • Chair
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Instructions

    • 1

      Get into a hands-and-knees position on an exercise mat with your wrists in line with your shoulders and your knees in line with your hips. Arch your back toward the ceiling, and hold the stretch for a count of three. Curve your back into the floor, and hold the stretch for a count of three.

    • 2

      Sit on a straight-back chair with your legs spread and your feet planted on the floor. Pull your shoulder blades back and down, and elongate your spine. Rest your hands on your belly. Breathe in through your nose for a count of seven. Hold the breath for a few seconds, then exhale slowly through your mouth. Gently push the remaining air from your lungs by contracting your abdominal muscles, and repeat the exercise.

    • 3

      Stand with your feet shoulder-width apart and elongate your spine. Raise both arms to shoulder height with your palms facing the floor. Slowly move your arms to the left while turning your head to look over your right shoulder. Hold the stretch for a few seconds, then reverse directions.

    • 4

      Lie on your back on an exercise mat with your knees bent to a right angle. Your feet should be planted hip-width apart and your arms should be by your sides, palms down. Engage your core and gluteal muscles. Push the small of your back into the floor and tilt your pelvis toward the ceiling. Hold the contraction for a few seconds, then relax your muscles. In the second and third trimesters, you can do this stretch in a standing position. Simply push your pelvis out and round your lower back slightly.