How to Do Oblique-Twist Exercises for Pregnant Women

Exercising during pregnancy can help you stay strong, and it may reduce some unpleasant symptoms. The American College of Obstetricians and Gynecologists recommends a minimum of 30 minutes of exercise daily during pregnancy. The oblique muscles work with abdominal muscles to stabilize the torso and they facilitate twisting and bending sideways. You can perform oblique-twist exercises while pregnant, but you must modify the exercise to make it safe for your modified condition. Start your exercise routine with a gentle warm-up, such as stretches, arm circles and walking in place. End your exercise with stretches to cool down and restore your resting heart rate.

Things You'll Need

  • Fit ball or dining chair

Instructions

  1. In the Pool

    • 1

      Stand in the shallow end of the pool with your feet about hip-width apart.

    • 2

      Raise one leg straight up and out in front of your body. Keep your leg in this position.

    • 3

      Reach over with the opposite arm and hand while you continue to hold the leg straight out. Touch your fingers of this opposite hand to your leg as close to your ankle as possible.

    • 4

      Return to the starting position and repeat up to 10 times.

    • 5

      Repeat the same exercise with the opposite leg and arm.

    On a Fit Ball

    • 6

      Sit on the fit ball with your feet planted firmly on the floor for stability.

    • 7

      Hold your arms out in front of your body at shoulder height and round your arms slightly.

    • 8

      Keep your lower body stable without moving it. Turn your arms, shoulders and head to one side to perform the oblique twist. Return to center.

    • 9

      Perform the same movement on the opposite side.

    • 10

      Repeat the oblique twist to both sides up to 10 times.

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