This 7-minute prenatal safe ab exercises routine is safe to do during the second trimester of pregnancy and was created by a physical therapist. Watch the video below.
This post contains affiliate links. For more information about Safe Ab Exercises, see my disclosures here.
You just entered into the second trimester of pregnancy, and you have been working out all throughout the first trimester. But now that your belly is really growing, you’re a bit more cautious when it comes to prenatal safe ab exercises.
You felt fine all the way up until this point; but now things are moving along quite quickly, and you’re felling like you have more energy and morning sickness is behind you. What better way to burn some energy than to do an ab workout!
But is it safe?
What ab exercises are you allowed to do during pregnancy.
I’m a physical therapist, and I have 7 safe ab exercises that are perfect for the second trimester.
Continue reading to get the entire workout.
What Ab Exercise Are Safe During Pregnancy?
Ab workouts during pregnancy are safe to do as long as you are doing the right ones. Some safe ab exercises involve a lot of straining and twisting, and these are the exact exercises you want to avoid doing.
Ab exercises that focus on the deep core muscles as a unit are the best exercises for you as you progress further along in your pregnancy. Just doing sit ups and planks are a sure fire ticket to some future problems. I want you to engage your core the right way, the safe way, while you are pregnant.
How Can I Strengthen My Core During Pregnancy
The best way to strengthen your core during pregnancy, and in this case the second trimester, is to activate the transverse abdominis muscle during all the exercises I will be teaching you today.
You can do this by drawing in your belly button and engaging the deep, inner core muscles. Holding a pelvic tilt and abdominal bracing is the best way to protect your spine while performing ab exercises while pregnant.
Related: 37 Exercises and Activities to Avoid While Pregnant
(Safe Ab Exercises )
I also recommend doing traditional ab exercises in a modified form. I’ll explain this further as we go through the prenatal ab workout routine. Let’s jump right into it.
7 Safe Ab Exercises For The Second Trimester of Pregnancy
Do each of these 7 prenatal ab exercises for a 1 minute duration to total a 7 minute workout. If you need to modify the routine to make it easier for yourself as you get further along in the pregnancy, switch to 45 seconds on and 15 seconds off and then eventually decrease to 30 seconds on and 30 seconds off as you get closer to the second trimester.
1. Pelvic Tilt in Quadruped
While on your hands and knees, draw your belly button in (like you are lifting it to the ceiling), tighten your abdominal muscles and hold for 5-10 seconds, continue to breathe and count out loud. Then relax. Repeat 5-10 times.
2. Alternating Arm Leg in Quadruped
While on your hands and knees, draw your belly button in (like you are lifting it to the ceiling), tighten your abdominal muscles and alternate lifting Right arm and Left leg so they are parallel with the floor. Hold for 2-5 seconds, and then alternate to lift Left arm and Right leg. Continue to breathe and count out loud while repeating this exercise. Repeat 5-10 times on each side.
3. Cat Camel
Position your body in a quadruped position which means being on all 4’s (hands and knees). Arch your back to make it rounded (like a scared cat) and then dip your back down to create the curve of a camel’s back (as seen in picture). Repeat this 10-20 times to improve flexibility of the spine and tone your core.
4. Planks On Table Top
Find a stable surface such as a countertop or a heavy kitchen table or desk. Place two hands on the edge of the table and walk your feet away from the surface. You’ll be in a push-up position. The further away your feet are from the table and the lower the table is, the harder the side plank is. Find a comfortable position where you are not straining, and hold the plank while maintaining a tight core and keeping your spine in a straight line from the top of your head down to your feet.
5. Side Planks On Table Top
Find a stable surface such as a countertop or a heavy kitchen table or desk. Place one hand on the edge of the table and walk your feet away from the surface.
The further away your feet are from the table and the lower the table is, the harder the side plank is. Find a comfortable position where you are not straining and hold the side plank while maintaining a tight core and keeping your spine in a straight line from the top of your head down to your feet.
6. Mountain Climber On Wall
Begin by standing in front of a wall with your feet positioned slightly away from the wall at a comfortable position. Alternate bringing one knee up to your chest, right and then left. Repeat while maintaining a tight core throughout all movements.
7. Standing Side Leg Lifts
While standing and maintaining good posture and balance, raise one leg out to the side while keeping your knee straight.
Raise your leg up to the point of comfort, but not too high where you sway your back.
Maintain an upright position and keep your core tight as you lift.
Slowly lower your leg down without letting it touch the ground.
Continue to lift and lower your leg for 10 reps and then repeat with the other leg.
7 Minute Prenatal Ab Workout: Second Trimester
To recap what exercises we did today here is the breakdown:
Perform each exercise for 1 minute at a comfortable pace with a slow, controlled motion:
- Pelvic Tilt In Quadruped
- Alternating Arm Leg In Quadruped
- Cat Camel
- Planks on Table Top
- Side Plank on Table top
- Mountain Climber on Wall
- Side Leg Lifts Standing
When you are done with this workout be sure to check out this safe ab workout that is perfect for new moms in their third trimester.
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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Why are the Mountain Climber on Wall and the Standing Side Leg Lifts included in a list of “Abs Exercises”, since they involve primarily the hip flexors and the hip abductors, respectively?
Thank you!
Robson, this is such a great question. Your accessory muscles (which are the core muscles in this particular example) are activated while performing hip flexor types of movements. Your abs naturally contract in a “stabilizing” way in order to perform the two exercises you mentioned. -Jena