Safe Core Exercise in Pregnancy

This can be so confusing!  Sit-ups?  Crunches?  Leg-lifts? Planks?  If you are pregnant, hopefully you are no longer performing traditional abdominal exercises such as crunches or sit-ups.  If you have been, that’s okay…but this might be a great time to transition to more beneficial, safer core exercises.  I will explain more about why and how to do so safely in this article.

Traditional abdominal exercises such as sit-ups (as well as others), activate the rectus abdominis, the top layer of abdominal muscle, thereby increasing intra-abdominal pressure in a core that is ALREADY under pressure.  This increases the risk of separation to those muscles, a condition called diastasis recti which can lead to core and pelvic floor dysfunction.  For these reasons, we can to avoid activities that contribute to this increase in pressure.  Learn more about the core and pelvic floor connection here!

You may find mixed messages about when to stop performing these exercises.  If you work with me, my advice is to stop once you know you are pregnant–why not start establishing safe practices right away?! And, honestly, I typically don’t prescribe crunches/sit-ups/leg lifts at any stage postpartum.  “Why?!  What?  How can I retrain my core without those?” you might be thinking?

The truth is, there are plenty of other functional exercises that when performed properly will strengthen your core effectively.  That means performing the exercises with excellent form and alignment, while using your diaphragmatic breathing.

If you are just beginning to connect with your core, you may want to revisit previous posts and videos regarding diaphragmatic breathing to firmly establish this practice and connection prior to practicing the following exercise.

The Quadruped:

Let’s advance your breathing practice and core strengthening with this simple, yet challenging exercise.

Benefits & Muscles Trained:

• Transverse Abdominis (TVA)- “the corset muscle”
• TVA is the most important deep core muscle utilized to support your spine, to stabilize you and hold body in proper alignment and posture
• TVA is used to help in delivery of baby
• Important to maintain strength of TVA throughout pregnancy to help reduce the risk of diastasis, to help moderate size of belly and aid in faster recovery postpartum
• Strengthens the muscles of your low back and core, glutes (buttocks), deltoids (shoulders) and upper back (rhomboids, trapezius, latissimus dorsi)

How To:

1. Come to All Fours while keeping spine in neutral alignment
2. Extend one leg directly behind you and the opposite arm directly in front of you
3. Hold this position for a count of 3-5 to begin.  Advance to a count of 10 while focusing on breath as you are able
4. Alternate arm and leg, holding position (but NOT breath!) again for a count of 10
5. You can modify in a variety of ways if you feel off balance at all
   1. For example, you can practice activating your TVA with active diaphragmatic breathing while in the All Fours position
   2. You can advance the movement by simply raise one arm or one leg at a time
   3. Once you feel steady and strong, you can begin to alternate sides and progress as you are able.
6. Focus on keeping your hips parallel to the floor to keep from rotating out of alignment.
7. Repeat x 1-2 sets with breaks in between as needed

Notes:

• EXHALE while drawing abdomen inward and hugging belly back to spine.  Your spine should not flex or extend, but rather stay in neutral focusing the work in the TVA.
• The INHALE will happen automatically while allowing belly to expand and lungs to fill with air.
• If symptoms of diastasis recti are present, do not perform this exercise.

*This exercise can be performed in pregnancy or postpartum for effective and safe core strengthening and stability.

Join us in our private Facebook group for ongoing support and access to me for answers to all your pregnancy and postpartum related fitness questions!  If you have questions, please feel free to reach out!  I’m always happy to help!   If you found this helpful, share widely!!  Thank you!

You can work with me one-one-one via Skype or in-person.  Visit www.bodiesforbirth.com to learn more!