6 of the Best Exercises to Maintain a Strong Core During Pregnancy
Is it possible to maintain your “core” strength while pregnant? Absolutely!
There are a number of exercises you should avoid when pregnant, without a doubt. Those exercises consist of crunching, any movements that force you to twist your torso (like sit-ups or bicycle crunches) and any exercises that move across the midline of the body (think, cable chops).
Now that we know what should be avoided while carrying, what core exercises are safe to do? Here are my top six most common and effective exercises I often prescribe for my pregnant ladies to do on a weekly basis.
1. Pelvic tilts
Lie on the ground on your back and maintain a flat back. Bend your knees and keep your feet flat on the floor. Gently rock your hips back and forth, pressing your lower back into the floor and contracting your abdominal muscles, then releasing. Repeat this motion for 10-15 repetitions, making sure to breathe naturally throughout the movement.
2. Plank variations
My favorites are prone and side planks! To do a plank, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Keep your body straight and engage your core muscles by pulling your belly button towards your spine. Hold this position for as long as you can, making sure to keep your body in a straight line, tucking your pelvis under and squeezing your belly button into your spine. Repeat for several repetitions.
3. Bird dogs
To do a bird dog exercise, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Extend your right arm and left leg at the same time, making sure to keep them parallel to the floor. Hold the position for a few seconds and then lower your arm and leg back down to the starting position. Repeat the same movement with your left arm and right leg. Keep alternating sides and perform 10 repetitions on each side.
4. Glute bridges
To do glute bridges, lie flat on your back on the ground with your knees bent and feet flat on the floor. Raise your hips off the ground, squeezing your glutes and hamstrings, until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower your hips back down to the ground. Repeat this motion for 10-15 repetitions, making sure to keep your core engaged throughout the exercise.
5. Foam roller dead bug (with or without leg extensions)
To do foam roller dead bugs, lie on your back with your knees bent and calves resting on a foam roller. Reach your arms up towards the ceiling, then slowly lower your right arm and left leg towards the ground, making sure to keep your lower back in contact with the roller. Return to the starting position and repeat on the other side, alternating back and forth for 10-15 repetitions. Keep your core engaged throughout the exercise and maintain a controlled movement to avoid any excessive arching of your lower back.
6. Palloff press
To do a pallof press, stand sideways to a cable machine holding the handle with both hands and with your feet shoulder-width apart. Keep your arms straight and push the handle away from your midsection, then slowly bring it back to your chest. Repeat this motion for 10-15 repetitions on each side, making sure to keep your core engaged and your body stable throughout the exercise.
Core exercises are an essential part of a healthy pregnancy, but it's important to perform them safely! Always consult with your healthcare provider before starting any new exercise regimen.
These six exercises are safe and effective for pregnant women and can help improve posture, reduce back pain, and strengthen your pelvic floor muscles. Focus on quality over quantity and listen to your body, adjusting the exercises as needed. If you need help designing an effective and safe program to do while pregnant, my mindful mommy program might be a fantastic fit for you.