Can You Do Sit Ups or Crunches While Pregnant?

Being pregnant does not preclude a daily exercise regimen. In fact, various studies have shown that exercising during pregnancy can actually improve both physical and emotional health. If your pregnancy is going as expected and your baby is healthy, there is no need to refrain from some mild workout routine. Exercise can also ease labour pains and delivery due to increased flexibility and muscle strength in your abdomen and pelvic regions. Of these exercises, sit-ups or abdominal crunches are among the most important workouts to strengthen your core muscles. If you are pregnant and wondering if you can do crunches or sit-ups in pregnancy, we recommend reading the following post.

This article will help you understand how to perform sit-ups during pregnancy, its benefits as well as any risk factors.

Can Pregnant Women Do Sit-Ups?

Many expectant women who maintain a fitness regime or start their fitness regime during pregnancy may wonder, ‘Is it safe to do sit-ups while pregnant?’ Crunches during the first trimester are very easy and quite safe. In fact, they are recommended in moderate amounts for the first 4 months of your pregnancy. However, it is essential to ensure you perform the exercises with the right precautions. Find a comfortable place to work, keep an eye out for any physical or mood changes, and stop immediately if you experience any symptoms like pain.

Continuing crunches while pregnant into your second and third trimesters might produce symptomatic effects like ashen skin, vomiting, fainting, dizziness, and so on. This occurs because the increase in the size of the foetus cramps up the internal abdominal space and might even exert pressure on the vena cava, the large vein which supplies the heart with oxygen-poor blood. As the blood circulation towards the heart slows, you may experience disoriented states. If these occur, lie down on the left side of your body, allowing blood supply to your heart to continue. Alternatively, you can do other yoga exercises for the abdomen.

Should You Check-up With a Doctor Before Starting to Exercise?

It is always a good idea to consult your doctor before doing anything that could put a strain on your pregnancy. If you did regular exercise and your pregnancy has minimal complications, your doctor might permit you to continue. Remember that exercises that strain your body can lead to problems, so stick to light training.

How Can Sit-ups Be Done?

Sit-ups, also known as abdominal crunches, require no equipment or gym membership. You can do them in the comfort of your own room.

1. Place a mat on the floor and lie on your back flat against it.
2. Bend your legs at the knees, keeping your soles firmly against the floor.
3. Put your hands behind your head to begin.
4. First, breathe out and lift your entire torso towards your knees.
5. Breathe in and return back to your starting position. This counts as one rep.
6. Perform the exercise in three sets of ten reps each.
7. Remember, there is no rest time between each rep, but around two minutes before each set.
8. Over time, you can increase the number of sets or reps.

Things to Remember While Doing Sit-ups When Pregnant

Here is a list of things to remember when performing crunches during pregnancy.

• As a rule, drink enough water and have a balanced diet to avoid any physical weakness or muscle cramps.
• Don’t wear any items of clothing that can cut off circulation or breathing.
• Do your workouts indoors and out of the harsh sunlight, if possible.
• Remember that you don’t have to be strict about your workout routine during your pregnancy. It is alright to miss out now and then.
• Keep the exercises light so your body temperature does not get too high, as this could cause complications.
• Don’t exercise if you are ill, tired, or if you experience any unexpected symptoms.
• Work out only when you feel like it; your body is an excellent judge of its own ability, listen to it.
• A twin pregnancy absolutely precludes abdominal crunches, please do not attempt them.
• Avoid doing more than twenty reps in a single set.

Benefits of Doing Sit-ups During the First Trimester of Pregnancy

Crunches make your abs stronger; i.e., they improve the elasticity and hardness of your rectus abdominis muscles. Let’s understand the benefits of sit-ups in the first trimester of pregnancy through these points:

• It leads to a stronger core, which improves your overall strength.
• It can lower the risk or intensity of lower back pain, a common pregnancy symptom.
• It improves the support given to the back muscles, which endure great strain due to the pressure from your growing uterus.
• It helps with developing and maintaining better balance and posture.
• It is known to ease labour because of the support given to the pelvic muscles.
• It keeps the abdominal region in shape to help you recover faster after giving birth.
• It makes normal delivery a lot easier.

When to Stop Doing Sit-Ups While Pregnant?

Here are five reasons to stop doing crunches or sit-ups while pregnant:

• If you are feeling dizzy or lightheaded.
• If you are experiencing any headaches.
• If you are feeling any strange pain or discomfort in the abdomen.
• If you are finding it difficult to breathe.
• If you are experiencing any bleeding or discharge from the vagina.

Why Should You Avoid Doing Sit-Ups During the Second and Third Trimester?

As mentioned earlier, sit-up exercise during pregnancy should be avoided during the second and third trimesters. Here are some reasons why:

• The weight of the baby will lower the blood flow towards the foetus, depriving it of nutrients and oxygen.
• There is an increased risk of falling due to a loss of balance when getting into position.
• Crunches during the later months of pregnancy can increase the likelihood of developing a hernia. This is because your abs might get overstretched, i.e., they can get thinner.

Pregnancy Exercises You Should Try

Staying active during pregnancy is very important. Research shows that exercise during pregnancy helps with appropriate maternal and fetal weight gain, reduction in Cesarean section rates, and managing gestational diabetes. Moderate exercises during pregnancy improve the mood, promote muscle tone and strength, and helps pregnant sleep better. Listed below are some safe and effective exercises for pregnancy:

1. Walking

Walking is one of the best mild exercises pregnant women of all trimesters can do. It does not strain joints or muscles and keeps you healthy. Plus, it is great for relaxation.

2. Prenatal Yoga and Pilates

Prenatal yoga and pilates exercises designed for pregnancy are safe and effective. During pregnancy, it is best to have an instructor next to you, and the instructor should be informed about your pregnancy so they can customise the exercises based on your condition.

3. Stationary Bike

Instead of riding a regular bicycle that has a risk of falling, you can ride a stationary bike that does not risk falling or harming your baby in the process.

4. Wall Pushups

Wall Pushups are easier and safer than regular pushups. They fine-tune the triceps muscles in the back of the upper arms and the pectoral muscles in the front of the chest wall.

5. Squats With a Fitness Ball

Squatting is an effective exercise to help you through the labour process. With the help of a birthing ball or a fitness ball, you can try squatting and allow room for the baby to easily pass through the birth canal.

6. Ball Wall Squat

This is another exercise you can do with a fitness ball. A ball wall squat is a squat against the wall using the birthing ball. It helps strengthen the leg and buttock muscles.

7. Swimming

Swimming is another exercise suitable for pregnancy to maintain your fitness without putting on extra stress on the body. In fact, water helps easily support your bump and does not strain the back while swimming. You can look for certified aqua natal classes for your pregnancy.

FAQs

1. Can Doing Sit-ups Lead to Miscarriage?

There is no evidence that sit-ups on a moderate level and for a limited amount could cause miscarriage. Although traditional sit-ups do not threaten your baby’s health, they might cause diastasis recti. Therefore, any exercise during pregnancy should only be done after a doctor’s consultation.

2. What Are the Alternatives to Sit-ups During Pregnancy?

You can swap crunches and sit-ups for safe and moderate exercises like prenatal yoga, pelvic tilts, and plank variations.

The standard myth about sit-ups exerting pressure on the baby is false. In fact, it is important to improve core abdominal strength during pregnancy to remain healthy and have a successful delivery. However, crunches are not the only exercises you can do in this regard. Other exercises include planks, exercise ball workouts, breathing exercises and so on. Ensure you add a bit of flavour to your daily routine so you don’t get bored.

References/Resources:

1. Pregnancy exercises; Mayo Clinic; https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-exercises/art-20546799

2. Exercise during pregnancy; March of Dimes; https://www.marchofdimes.org/find-support/topics/pregnancy/exercise-during-pregnancy

3. Exercises During Pregnancy: 8 Exercises and Stretches You Can Do at Home; ACOG; https://www.acog.org/womens-health/infographics/exercises-during-pregnancy

4. Pregnancy and exercise; Better Health Channel; https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-exercise

5. Types of exercise; Tommy’s; https://www.tommys.org/pregnancy-information/im-pregnant/being-healthy/exercise/types-exercise-pregnancy

6. Exercise during pregnancy: what to know; NCT; https://www.nct.org.uk/pregnancy/exercise-and-fitness/exercise-during-pregnancy-what-know

7. Exercising during pregnancy; Pregnancy, Birth and Baby; https://www.pregnancybirthbaby.org.au/exercising-during-pregnancy

8. Hinman. S. K, Smith. K. B, Quillen. D. M, Smith. M. S; Exercise in Pregnancy: A Clinical Review; Sports Health; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/; November-December 2015

9. Exercise During Pregnancy; American Pregnancy Association; https://americanpregnancy.org/healthy-pregnancy/is-it-safe/exercise-during-pregnancy/

Also Read:

Butterfly Exercise while Pregnant
Pelvic Tilt Exercises when Pregnant
Abdominal Exercises to Do in Pregnancy
Weight Lifting Exercises during Pregnancy

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