During pregnancy, it might seem like you need to withdraw from many parts of your life to safeguard yourself and your baby, but exercise doesn’t have to be one of them. In fact, exercise when pregnant can be incredibly beneficial for both you and your growing baby.
Maintaining a healthy and consistent pregnancy workout plan can drastically improve the quality of your life. However, you may need to make modifications; continuing to exercise while pregnant is still essential and can help you stay fit and comfortable throughout your pregnancy journey.
At POW8R, we know just how resilient and powerful a woman’s body can be, especially during pregnancy. That is why we are so passionate about developing workouts for all stages of pregnancy, including safe and effective prenatal core workouts.
Core exercises, in particular, are incredibly important during and after pregnancy. In this guide, we will explain how exercise during pregnancy can be beneficial, with a focus on core strength, and guide you through some of our favourite pregnancy safe core exercises.
Why Strengthening Your Core During Pregnancy Matters
Pregnancy involves many physical changes, and with a growing belly and increased weight, your body is put under a lot of pressure. There is also the risk of developing diastasis recti, which is the separation of your abdominal muscles, so it’s essential to do what you can to ensure your core remains strong. Focusing on abs while pregnant can help mitigate these issues.
Other ways that strengthening your core can benefit you include:
Back Pain Relief
Back pain is a common problem during pregnancy, as the increased weight can put a lot of strain on your spine. Prenatal core exercises can help prevent back pain by stabilising the spine, improving posture, and reducing the strain on the back by evenly distributing your additional weight. A strong core is a natural support system, so strengthening it is essential.
Easing Labour
Your core muscles are essential for pushing during labour, stabilising your breathing, and boosting your endurance. Since labour can be physically taxing, strengthening your core through pregnancy exercises can provide the additional support needed to make the process more manageable.
Helps With Postpartum Recovery
Once you have taken on labour, you then need to take on the challenge of postpartum recovery. Postpartum recovery looks different for everyone, and you will be glad to know that healing may occur faster than you expect. You can start some postpartum core workouts six weeks after labour.
During pregnancy, your abdominal and pelvic floor muscles may weaken. Maintaining a consistent prenatal core workout routine during pregnancy can help keep these muscles strong, which can significantly support your pregnancy.
Better Balance and Stability
As you will know, it is essential to stay safe during pregnancy by avoiding falls and being cautious, especially in the early trimesters. Additional weight gained during pregnancy can impact your balance and stability, but luckily, core exercises can help improve them.
Focusing on your lower back, hip and abdomen muscles through pregnancy workouts can help you maintain better balance and stability, keeping you safer throughout your pregnancy.
The Best Core Exercises for Pregnant Women
Now you know a bit more about the importance of abs during pregnancy, let’s jump straight into our favourite prenatal ab exercises.
If you want to push it even further and explore a wider range of exercises beyond your core, make sure you check out the POW8R pregnancy fitness app for prenatal and postnatal workouts.
Remember, all pregnancy journeys are different, so be sure to modify the following workouts to fit your needs. Always consult with your healthcare provider before starting any new pregnancy workout plan.
Modified Knee Plank
We know planks might seem scary, but they can be very beneficial for strengthening your core muscles during pregnancy. However, they can be strenuous, so we suggest making the necessary modifications to make them slightly easier.
Method
Begin on your knees, lowering your forearms and shifting your weight forward to prop yourself on your forearms, make sure your knees are together for the best results.
Maintain a straight line from your head to your knees, engaging your core muscles and preventing your hips from lifting too high. Focus on belly breathing to maintain proper intra-abdominal pressure.
Hold this position for as long as you feel comfortable; repeat after a short rest.
Pelvic Tilts
Pelvic tilt exercises help stabilise the pelvis and improve posture, which can be incredibly beneficial for improving overall comfort and stability. Improving posture is a great way to reduce back pain and improve blood flow.
Method
Stand with your back against a wall, feet hip-width apart and about a foot away. Take a deep breath in, and as you breathe out, gently tilt your pelvis to flatten your lower back against the wall. Hold this position briefly before relaxing.
This can be repeated as often as you feel comfortable, and try to hold the position slightly longer with every repetition. Incorporate diaphragmatic breathing to enhance the effectiveness of this exercise.
Split Squats
This exercise is a well-loved component of our pregnancy workout program. To experience optimal benefits, start in your second trimester.
Split squats are fantastic for strengthening the core muscles, especially the abdominal and pelvic floor muscles, which help maintain posture as the body changes. Split squats can also be incredibly beneficial for relieving back pain during pregnancy.
Method
Assume a split stance with one foot forward and the other back. Keep your front foot flat and lift your back heel. Slowly bend both knees to lower your back knee toward the ground. To stand back up, push through your front foot. Do 8–10 repetitions on each side.
Cat-Cow Stretch
If you do prenatal yoga, you are likely familiar with this pose. It is known for its ability to ease tension in the back and engage core muscles, helping to stretch and strengthen the spine. When you are pregnant, it can be easy to lose flexibility, but the cat-cow stretch allows you to maintain your flexibility.
Method
Begin in a tabletop position with your hands shoulder-width apart and knees aligned below your hips. Take a deep breath, rounding your back and tucking your chin toward your chest as you breathe in.
Exhale while arching your back, lifting your chest, tailbone, and chin. Repeat until your back releases and feels more flexible. Remember to take a break if you feel discomfort at any point.
Bear Holds
Bear holds are absolutely fantastic for strengthening the deep abdominal and core muscles without putting too much strain and pressure on your abdomen. This exercise supports the spine and pelvis, helping to fight lower back pain.
Method
Begin this exercise in a tabletop position, with your wrists positioned directly under your shoulders and knees under your hips. Make sure that you maintain a neutral spine while in this position.
Gently pull your abdominal muscles towards your spine and breathe deeply, lifting your knees slightly off the ground. This exercise helps engage your core and improve overall stability.
Kegel Exercises
While not a traditional core exercise, kegel exercises are crucial for strengthening your pelvic floor muscles, which are an essential part of your core. These exercises can help prevent urinary incontinence and support your growing baby.
Method
Identify your pelvic floor muscles by stopping urination midstream. Once you’ve located these muscles, contract them for 5-10 seconds, then relax for 5-10 seconds. Repeat this 10-15 times, 3 times a day.
Build Your Core Strength With POW8R
In this blog, we hope to have provided more insight into strengthening your core while pregnant. Exercising while pregnant is a fantastic way to maintain your physical and mental well-being.If you want to engage in prenatal fitness but need guidance, download the POW8R app today to access a range of pregnancy workouts to follow throughout your pregnancy. Remember, always listen to your body and consult with your healthcare provider before starting any new exercise regimen during pregnancy