Imagine this: you’re a soon-to-be mom and you’re excitedly preparing for the arrival of your little one. As you navigate the wonderful world of pregnancy, you also want to make sure you take care of yourself.
One aspect of self-care that often gets overlooked is maintaining a strong core. You may think that pregnancy is a time to relax and avoid any form of exercise, but that’s not entirely true. In fact, safe core exercises can benefit pregnant women and their overall pregnancy fitness.
Building a strong core during pregnancy can help manage the demands of pregnancy on the body, minimize diastasis recti, and alleviate other pregnancy symptoms. Your core muscles, including the transverse abdominis, rectus abdominis, oblique muscles, back muscles, pelvic floor muscles, and diaphragm, play a crucial role in maintaining balance and stability during pregnancy.
Pregnancy can affect your core by causing coordination issues and stretching of the abdominal muscles, which can lead to common pregnancy symptoms such as urinary incontinence and low back pain. But with the right exercises, you can strengthen your core safely and support your body throughout this journey.
That’s why we’ve partnered with Mangiarelli Rehabilitation to bring you a series of safe core strengthening exercises recommended by the American College of Obstetricians and Gynecologists (ACOG) and the American College of Sports Medicine (ACSM) for each trimester of pregnancy.
But before we dive into the exercises, remember to consult with your physician before starting any exercise program during pregnancy. Safety is our top priority, so always make sure you have the green light from your doctor.
Babies born to women who exercise during pregnancy are often more alert, less agitated, and better equipped to handle the stress of labor. So let’s start strengthening that core and get you ready for the beautiful journey of motherhood!
Understanding Your Core Muscles During Pregnancy
Your core muscles serve as the foundation of movement for your entire body, stabilizing the spine and pelvis, and maintaining balance. During pregnancy, it becomes even more important to understand the role of each core muscle in order to select and perform safe and effective core exercises.
The core consists of several key muscles that work together to support the body. These include:
- The transverse abdominis, which is the deepest abdominal muscle. It provides support for the internal organs and helps maintain core stability.
- The rectus abdominis, which assists with torso flexion, stabilization of the pelvis, and breathing.
- The oblique muscles, which play a critical role in bending, rotating, and stabilizing the spine.
- The back muscles and multifidus, which stabilize the spine and allow for extension and rotation.
- The pelvic floor muscles, which form the base of the core. They control pressure within the abdominal cavity and provide support for the pelvic organs.
- The diaphragm, which aids in healthy breathing and functions as another important component of the core.
By understanding the functions of each core muscle, you can target them effectively with appropriate exercises during pregnancy. Strengthening these muscles can provide support for the pelvic organs, reduce back pressure, and help prepare your body for labor.
| Core Muscle | Function |
|---|---|
| Transverse Abdominis | Supports internal organs and maintains core stability |
| Rectus Abdominis | Assists with torso flexion, stabilization of the pelvis, and breathing |
| Oblique Muscles | Plays a critical role in bending, rotating, and stabilizing the spine |
| Back Muscles and Multifidus | Stabilizes the spine and allows for extension and rotation |
| Pelvic Floor Muscles | Forms the base of the core, controls pressure within the abdominal cavity, and supports pelvic organs |
| Diaphragm | Aids in healthy breathing and functions as another important component of the core |
Safe Core Strengthening Exercises for Pregnant Women
Strengthening your core during pregnancy is essential for providing support to your pelvic organs, reducing back pressure, and preparing your body for labor. According to the American College of Obstetricians and Gynecologists (ACOG) and the American College of Sports Medicine (ACSM), there are safe core strengthening exercises that can be incorporated into your fitness routine for each trimester of your pregnancy.
At Mangiarelli Rehabilitation, our physical therapist, Sarah, recommends five core exercises that are effective and safe for pregnant women. During the first trimester, you can perform the opposite arm/leg raise to engage your core muscles gently. In the second trimester, the can-can exercise helps maintain core strength and stability. As you progress to the third trimester, modified V-sit, seated side bends with a band, and standing pelvic tilts can be performed to support your core muscles.
Begin with 10-12 repetitions of each exercise and gradually work up to performing 3 sets a few times a week. However, it is important to take precautions during pregnancy. Avoid lying supine after the first trimester, and skip exercises that put excessive pressure on your abdomen. Always consult with your healthcare provider before beginning any exercise program during pregnancy.
Exercising during pregnancy has numerous benefits for both you and your baby. It can lead to easier labor, shorter recovery times, and healthier newborns. So, prioritize safe core strengthening exercises for a healthier and more comfortable pregnancy journey.
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