As a certified Pilates instructor, I recommend not so much focus on "crunches" but on maintaining the strength of the pelvic floor, transverse abdominals (low abs), and the multifidus (mid and lower back). Maintaining the integrity of these muscles will help lessen or prevent the lower back pain which is often experienced during pregnancy. You can work to strengthen these muscles throughout your pregnancy and very soon after delivery.

Exercises:

1. Kneel on all fours; knees under hips and hands under shoulders.
2. Let your lower back arch slightly to where it feels comfortable.
3. Inhale. Feel the ribs expand slightly to the sides. This is achieved without pushing the belly out like a balloon.
4. Before you exhale, engage the pelvic floor (hold a strong kegel) and activate your lower abs (the flesh between your belly button and pubic bone). Also let the shoulder blades slide down the back.
5. Hold both of those firmly and breath normally for 10 seconds.

Do this 10 times, twice a day.

As your ability to hold these muscles firmly for 10 seconds increases, add the following movements.

Cross crawl

1. While on all fours with your back slightly arched, inhale, exhale. Engage pelvic floor and low abs.
2. Maintain your balance very carefully and maintain the firmness of the above muscles. Inhale, and without shifting your weight excessively, extend the right leg and left arm long.
3. As you reach full extension, exhale while strongly engaging pelvic floor and lower abs. Keep both hips level even if you have to keep the extended leg low. Look at the floor.

Repeat five to 10 times on each side. Release your back by stretching it up toward the ceiling like a cat when you're done.

Pilates for pregnancy is very detailed and specific. However, you can do this exercise regularly without harm unless instructed not to do so by a physician. Please take appropriate precautions and obtain your doctor's permission before doing any exercise or continuing your current fitness program.

Good luck!

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