Keeping a strong core during pregnancy is so important and will help decrease your back pain, SI join pain, setc and will add in labor, delivery and recovery. Although this is true, there are many things to remember while doing core that need to be taken seriously so you do not worsen things like “diastasis recti” which can lead to issues for you postpartum and beyond.
**It may seem repetitive, but before you begin any new workout routine, be sure to talk with your doctor. In addition, I do not recommend checking for diastasis recti (DR) during pregnancy as it is inaccurate– it is normal for our core (the rectus abdominis) to separate during pregnancy to make space for baby but postpartum. you can do a DR check — I explain exactly how to do it here.
During pregnancy, it is so beneficial to stay active and moving as much as you can. One thing I see is my clients cutting out core exercises, because they have heard they are not good. Although this is partly true, there are many beneficial and safe abdominal exercises to continue to! Here are some exercises you can do during pregnancy:
Deep Core Exercises While Pregnant
I recommend doing 2-3 sets of 8 to 12 reps. In the first trimester you can also add light weights (2 to 5lbs) on each ankle.
“Kegel exercises help tone the pubococcygeal (PC) muscle, which controls urine flow, supports your growing baby, prevents hemorrhoids, keeps the muscles of the vagina toned, and assists in delivery(1).”
Some might not know that this is a good ab exercise if done correctly and it can also help you prepare for the pushing stage of delivery.
Exercises During Pregnancy
*You must consult your doctor before beginning with any exercise regime as they can advise you on the exercises to do depending on your overall health condition.
The Complete Pregnancy Workout Guide includes a 12 weeks, of moderate to low-impact workouts that can be followed and repeated throughout each trimester, nutrition recommendations, exercises to help keep core and pelvic floor strong, preparing for labor/delivery and more with over 80 pages of the most up-to-date information!
Each week includes resistance and strength training as well as active recovery and yoga. Active recovery includes prenatal yoga and core workouts to get your body ready for delivery to meet your sweet baby or babies!
Stay Fit & Healthy During Pregnancy With Knocked Up Fitness And Wellness {video}
This 12 week workout plan has exercises that are safe throughout your entire pregnancy and can be done from home or anywhere!
The many benefits of acupuncture during pregnancy and in the postpartum period. Having a baby is a serious mental, physical, emotional, and spiritual feat. You need to prepare and train for it. Acupuncture helps to prepare the body for labor and help to alleviate pain and discomfort in the third trimester.
”Leaking urine is NEVER normal. Painful sex is NEVER normal. This is important because it is so normalized in the post partum population because it is so COMMON.”
Tips To Safely Core Train During Pregnancy
Keeping a strong core during pregnancy is so important and will help in labor, delivery and recovery. Although this is true, there are many things to remember while doing core that need to be taken seriously so you do not create issues like “diastasis recti” which can create issues for you postpartum and beyond.When many of us thing of our core, we think of our 6-pack muscles. When you think of abdominal exercises, maybe you think of sit-ups, crunches and planks. But our core is much more than just our 6-pack, and during pregnancy (and really- this is for anyone) it’s beneficial to do a well-rounded suite of core exercises.
Our core is literally our body’s center. It is the platform off of which we generate power in our limbs and perform all of our distal movements. It’s not just for looks.
Our core is made up of a few layers of muscle. It’s the inner-most layer- the so-called inner core canister, that is responsible for stabilizing our spine and torso, controlling continence (keeping us dry!) and supporting our pelvic organs. During pregnancy, these muscles are stretched, the coordination between them is disrupted and a breakdown in their smooth functioning leads to common pregnancy symptoms liking leaking urine, low back pain and feelings of heaviness through the vagina and pelvic floor.
Exercises That Cause Diastasis Recti During Pregnancy
Although not strictly a member of the inner core canister, the glutes (butt muscles) work closely and synergistically with these muscles and are frequently denoted the inner core’s BFFs. As we program our core exercises, we can’t forget the glutes if we want to build a strong and functional core.
The innermost core, the so-called “core canister”, is composed of the diaphragm, transverse abdominals, pelvic floor and multifidus. Permission to use copyright image from Pelvic Guru, LLC pelvicguru.com
On inhale, the diaphragm contracts downward and the pelvic floor and transverse abdominals reflexively lengthen (pelvic floor releases slightly down, transverse abs release slightly outwards). On exhale, the reverse occurs: The diaphragm contracts upwards, the pelvic floor and transverse abdominals recoil and contract upward and inward, respectively.
Safe Abdominal Exercises For Pregnancy Postpartum
If you are breathing in a coordinated fashion, your pelvic floor and innermost abs are getting a workout on every exhale. In addition, they’re experiencing their full range of motion on each breath cycle, which means that they are optimized to function well and respond to fluctuations in demands placed on them by exercise or activities of daily living.
Your core should function reflexively (without your conscious effort) to anticipate increased demands required when you do hard things. For example, just prior to lifting a heavy load, your pelvic floor and transverse abs should co-contract to stabilize your spine and provide support for your task. Pregnancy often throws a wrench in the coordination and reflexive response of your core, which is why core training in pregnancy and postpartum is so essential to maintain and rebuild strength in these muscles.
During pregnancy, the most fundamental core exercise, and pre-requisite to any and all higher level moves, is the Connection Breath. This breath is the tool that allows you to manage the pressure generated in your abdomen during exertion. If you can’t manage this pressure well, it manifests as doming through the abdominal midline or pressure through the pelvic floor. In the long-term, poor pressure management can result in conditions like diastasis recti or pelvic organ prolapse.
How To Work Out Your Abs While Pregnant: 8 Steps (with Pictures)
To perform the connection breath, begin with a good inhale. On your inhale, let your rib cage expand in 360 degrees (like an umbrella opening) and let your belly and pelvic floor relax. On your exhale, gently contract your pelvic floor (→ kegel). Sounds simple, but if this is new it can be a little bit like patting your head and rubbing your belly. For more detailed instruction and support, I recommend The No B.S. Guide to Breathing for Strong Pregnancy and Postpartum which takes you through, step-by-step, how to coordinate your breathing and pelvic floor.
The inner core works to stabilize our bodies in several planes of motion. Front to back, side to side and against rotation. It can also drive us into flexion at the hips, side bends and rotation. When we do intentional core strengthening, we need to work in all of these planes. During pregnancy, it becomes crucial to focus on the stabilizing functions and train the so call anti-extension (anti-front-and-back), anti-lateral flexion (anti-side-to-side) and anti-rotational components. I like to throw in rotational training too, since it’s a category of movement parents engage in on a constant basis.
The answer to this question depends a bit on where you are in your pregnancy. Core work will change a little bit from first trimester to late third. During the first trimester, core work will probably not look too different from whatever you were doing pre-pregnancy. As you move into the second trimester, or as your baby bump becomes visible, you’ll likely need to adjust some of your exercise selections and/or breathing strategies.
The Chic Series Perfect Pregnancy Workout: No Gym Required, Safe For Pre Natal
We often ask questions like can you do sit-ups while pregnant? Or can you do planks during pregnancy? Let’s shift the conversation from “can I” to “should I”. Consider the additional strain these exercises impose, the possible long-term consequences of damaging key muscles and the myriad of other exercises you might choose instead.
If you experience any of these symptoms, it may be time to re-evaluate the way you are performing an exercise, or it may be time to substitute an exercise with something more suitable to your stage of pregnancy. I recommend seeking professional guidance from a pelvic floor physical therapist or a qualified pregnancy fitness coach to assist you in troubleshooting and exercise programming.
Here I’m offering a few quick core-specific circuits with examples of exercises likely to be appropriate for each trimester of pregnancy. However, be aware of the 4Ps and note that some exercises may not be appropriate for your body.
Top 7 Safe Ab Exercises In Pregnancy (for Every Trimester)
Perform 1-3 sets of these exercises, circuit style, 10-12 repetitions each, or as many as you can do with good form and control. Quality over quantity friends!
As you perform these exercises, apply the connection breath. Inhale to prepare, exhale during exertion, inhale to relax. During isometric exercises like plank or dynamic exercises like carries, make
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