10-Minute Pregnancy Safe Ab Workout (First + Second Trimester)
Can I do ab exercises while pregnant? Yes! Avoid sit ups and crunches and focus on PREGNANCY SAFE AB EXERCISES that strengthen the deepest abdominal muscles (transverse abdominals), core and pelvic floor. Keep your abs STRONG during pregnancy with these 5 abdominal exercises that are SAFE during pregnancy (specifically during the first and second trimesters). You can start doing these prenatal ab exercises as soon as you find out you re pregnant; and continue them from your first trimester into your second trimester of pregnancy. đ¨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe đ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join 𤰠Looking for more prenatal resources and workouts at home? Download a FREE 30-Day Pregnancy Workout Plan Here: https://www.nourishmovelove.com/pregnancy-workout-plans/ đOr find ALL of my Prenatal Workouts in this YouTube playlist: https://www.youtube.com/playlist?list=PLpa0d6IJAhbgJ1BTnSisJZej9t6kNuFGT â¨THE WORKOUT: 10-Minute Pregnancy Safe Ab Workout for the First + Second Trimesters⨠âē EQUIPMENT: ADVANCED (1st Trimester): Add a mini loop resistance band (follow Lindsey on the right in the video). BEGINNER OR AS PREGNANCY PROGRESSES (2nd + 3rd Trimesters): Use just your bodyweight or a sweat towel (follow Rachel on the left in the video). âē If you need some mini loop resistance bands, these are the ones I have (affiliate link): https://www.hopefitnessgear.com/?ref=NML đ Discount Code: NML âē My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5âââ đ Discount Code: NourishMoveLove âē INSTRUCTIONS: Follow along with the 10-minute pregnancy ab workout above. This prenatal core workout at home is structured like this: âī¸ 5 Ab Exercises That Are Safe For Pregnancy âī¸ 40 Seconds Work, 20 Seconds Rest âī¸ Repeat x2 Sets âē5 AB EXERCISES THAT ARE SAFE DURING PREGNANCY (First + Second Trimester) **Perform all single-sided moves (2 and 3) on the right side of the body for the first set, then on the left for the second set. 1ī¸âŖ Kneeling Hip Lift + Core Breathing with Band Pull Apart 2ī¸âŖ Bear Crawl 3-Point Hand Tap, Right/Left 3ī¸âŖ Modified Side Plank + Outside Leg Lift, Right/Left 4ī¸âŖ Standing Hinged Band Pull with TA Contractions 5ī¸âŖ Bear to Plank âēTIME STAMPS: 00:00â Workout Introduction 01:03 Pregnancy Safe Abs Set 1 06:56 Pregnancy Safe Abs Set 2 11:36â Cool Down âē Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ đ Learn more about what kind of ab exercises are safe during pregnancy in this post: https://www.nourishmovelove.com/ab-exercises-safe-for-pregnancy/ _________________________________________________________ âī¸FAQ s + TRAINER TIPS: âēHow often should I do this workout? It all depends on your current fitness routine and goals. If you re doing strength training workouts with good form, you ARE training your abs and core in every workout. But I suggest adding this prenatal core workout to your workout routine 2-3 days a week during the first and second trimesters. đA well-rounded fitness plan will include a variety of workouts. Download one of my FREE Pregnancy Workout Plans HERE: https://www.nourishmovelove.com/pregnancy-workout-plans/ âēIs this ab workout safe for diastasis recti (abdominal seperation)? In general, YES. But it really depends on how severe your DR is and how much tension you generate across your gap with your deep Transverse Ab muscles. You want to avoid any exercises that cause coning or doming in the midsection. That said, if you have DR I highly suggest this đđŧ Diastasis Recti Ab Workout -- https://youtu.be/u4z7sBiGFA8 _________________________________________________________ đ TRY MORE of My Most Popular PREGNANCY WORKOUTS on YouTube: âē 30-Minute Full Body Pregnancy Strength Workout - https://youtu.be/zH4O4aA4wA8 âē 30-Minute Pregnancy Dumbbell Arm Workout - https://youtu.be/eWp3jlIn5Rc âē 30-Minute Pregnancy Leg Workout - https://youtu.be/Nw14JlGEeBs âē 15-Minute Prenatal Barre - https://youtu.be/r55Y72xVTuM âē15-Minute Low Impact Pregnancy HIIT Cardio -- https://youtu.be/7xC4DpzxuqM _________________________________________________________ đ¨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âēSUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe âē Get my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
