Can You Do Sit-ups while Pregnant?

During the 1st trimester sit-ups are usually okay if you feel good and there's no coning. But I recommend alternatives as I have listed below. During the 2nd and 3rd trimester it is essential you skip traditional full sit-ups. Switch to pregnancy-safe core exercises instead.

Are you expecting and wondering if crunches are safe during pregnancy? In this informative video, we dive deep into the question about whether or not you can do crunches while pregnant.

Benefits and Risks

We explore the benefits and risks associated with performing crunches during each trimester, and we discuss alternative exercises that can help you stay fit without compromising your health or your baby's well-being.

These insights and tips will surprise you and provide clarity on what to expect when it comes to core workouts during pregnancy.

Join us as we empower expecting mothers to make informed fitness choices.

Why Crunches Become Unsafe when Pregnant

1. Lying Flat on back

During the middle of your pregnancy, the uterus can compress major blood vessels when supine, reducing blood flow to you and baby.

2. Coning / Doming

If your abs bulge in a cone shape during crunches, it signals excessive intra-abdominal pressure which is a risk of diastasis recti.

3. Pelvic Floor Strain

Another concern is that crunches can weaken pelvic floor muscles, worsening incontinence or prolapse risks.

Keep both you and baby safe.

Core exercises are safe in the first trimester, but I recommend you avoid supine exercises once you get into the second trimester and third trimesters.

There are so many more effective and safe exercises you can do for your abs other than the old traditional sit-ups or crunches.

In fact, I recommend that you avoid these old style crunches.

Secondly, when you are pregnant you should not be worrying about trying to maintain your six-pack abs!

The problem with working your abs on your back when pregnant is that your growing uterus can compress the vena cava (major vessel that returns blood to your heart).

This can be potentially reduce blood flow and making you feel dizzy or nauseated.

There is also a direct impact on your growing baby.

So, it is vital you maintain core strength throughout your pregnancy. This will help you during the delivery of your baby and also in the postpartum recovery period.

It is safe to exercise your ab muscles during pregnancy. The key point here is with the right modifications.

Safe Core Alternatives During Pregnancy

1. Transverse Abdominis Breathing - Inhale to expand belly, exhale while drawing belly button toward spine. Aim for 10 - 15 reps daily.

2. Seated Ball Crunches (1st Trimester Only) - Sit on a stability ball, lean back slightly, crunch forward. Keep movements small.

3. Side-Lying Leg Lifts - Lie on one side, lift top leg slowly. Engages obliques safely.

4. Cat-Cow Pose (Yoga) - On all fours, alternate arching and rounding your back. Great for mobility and core awareness.

5. Pelvic Tilts (Standing or Supine in 1st Trimester) - Gently rock pelvis to engage lower abs.

First Trimester (Weeks 1-12)

Again, there are better and safer exercises than traditional sit-ups. In saying that, traditional crunches and sit-ups are usually fine at this stage because the uterus is still small and protected by the pelvis.

Listen to your body!

If you feel any pain, dizziness, or coning/dominoing of the abdomen (a visible bulge down the midline), stop.

Second Trimester and Third Trimester (Week 13+)

This is the stage of your pregnancy when you should avoid sit-ups. Why?

1. Diastasis recti risk

The growing uterus stretches the linea alba (connective tissue between your abs).

2. Repeated Flexion

Repeated flexion such as doing sit-ups can worsen separation of the rectus abdominis muscles.

3. Supine hypotensive syndrome

Lying flat on your back for too long can compress the vena cava, reducing blood flow to you and baby (usually becomes an issue after ~20 weeks).

4. Increased intra-abdominal pressure

Full sit-ups create strong upward pressure that can strain the pelvic floor (important to protect during pregnancy).

When to Absolutely Avoid Sit-Ups

1. If you have diastasis recti already.

2. Pelvic girdle pain or pubic symphysis dysfunction.

3. Placenta previa or other high-risk conditions.

4. Your doctor or midwife specifically tells you not to.

Sit-ups when Pregnant

Your ab muscles go through a lot of stretching and changes when pregnant to accommodate your growing baby.

And you are probably wondering if there is anything you can do to keep them in shape.

No to mention, help you enjoy a speedier recovery after birth.

You're Pregnant!

Which means your goals and priorities have changed with regards to your body looks and functions.

That doesn't mean you cannot look amazing and sexy! It just means need to make the right decisions with regards to the core exercises you include in your workouts.

Exercising your abs during pregnancy can help reduce risk for back pain.

Are abdominal exercises safe during early pregnancy?

Yes, but be sure to check with your doctor first if they are safe for you and your personal situation.

Once given all clear, most modified abdominal exercises are safe in early pregnancy.

Red Flags to Stop Crunches Immediately

1. Pain, pressure, or bulging in the midline of your abs

2. Dizziness, shortness of breath, or vaginal bleeding

3. Leaking urine

What happens to your abs when pregnant?

During your first trimester of pregnancy, you may notice that there is an accentuated ridge that runs from the bottom of the breastbone down the middle of the belly.

This is known as diastasis recti.

This gap between the left and right sides of your abdominal muscle affects up to an estimated half of new mothers.

My weekly workouts take this into account and I only provide you with modified pregnancy exercises.

Prenatal yoga is a great class to strengthen your core.

Are planks safe during pregnancy?

I am not a fan of planks, especially when pregnant. Have you ever tried planking? Does your back hurt afterwards?

I find they put unnecessary pressure on your back. There are just some better core exercises you can do.

Exercises to avoid during pregnancy

Again, any exercise that puts increased stress and pressure on your abdomen should be avoided when pregnant.

Two of the worst exercises you must avoid are full sit-ups and double leg lifts.

Why?

They put more pressure and pull on your abdomen.

Related: Can I Do Planks While Pregnant?

What abs exercises can I do while pregnant?

Having a strong core will assist you during labor and will certainly help you postpartum with your recovery. This strong core is important as you start to constantly lift your baby.

Instead of doing crunches when pregnant, focus on moves that work the transverse abdominis (TVA).

This muscle that wraps around the abdomen is located behind the rectus abdominis. I share all of these recommended ab exercises in my program.

Crunches when Pregnant

Most importantly, always listen to your body when exercising. If you find that an exercise doesn't feel right or causes you pain, then please stop immediately.

And there are much safer, and better ab exercises you can do when pregnant to strengthen your core than crunches.

You can learn more about the best exercises you can do when pregnant right here >

Takeaway

I recommend you avoid traditional crunches when pregnant and focus on deep core activation and pelvic floor strength instead. Always consult your OB-GYN or a prenatal fitness specialist