Core Training During Pregnancy

First off, congratulations to all of you moms to be out there!
Exercising during pregnancy seems to be a common topic. As long as your doctor has cleared you to exercise you will be able to experience all of the great benefits both prenatal and postnatal. One common concern is within core training. What is safe, what is effective, and is it even necessary?
When I refer to the core, I am referring to all of your pelvic floor muscles. While it is normal for core strength and control to decrease, there are exercises that can help keep your alignment, lower the risk of back pain and keep that pelvic floor strong! A strong pelvic floor can help lower the risk of incontinence post birth (basically so you don't feel like you're going to pee yourself all of the time!).
One more note to make is within the term diastasis recti. Some of you may have heard this term and some may not have. Either is okay. This essentially is referring to a woman's rectus abdominis muscles separating and not restoring themselves post baby. Please don't get concerned at this point. Most females do experience a normal separation during the course of their pregnancy to make room for the growing baby. Performing the correct core exercises and starting pelvic floor/ recovery exercises post baby will help!
If you’re currently pregnant or thinking you might become pregnant in the future here are a few exercises that can be done safely in each trimester (as long as your doctor has cleared you to continue to exercise). 
Trimester 1: the least amount of change needed 
  • Planks 
  • Dead bugs 
  • Band rotations 
  • Glute bridges
  • Laying core connection breathe
  • Leg raises 
Trimester 2: if you start to see your stomach dome or feel any dizziness, avoid this exercise 
  • Bird dogs 
  • Laying heel taps 
  • Laying or seated arm raises
  • Deep breathing with core engagement
  • Forearm Side planks 
  • Laying side leg raises or shell clampers
  • Glute Bridges
Trimester 3: generally speaking I take out exercises laying flat on a females back at this point if we have not done so already. Please remember that every female and pregnancy is different.
  • Bird dogs
  • Cat to cow
  • Paloff hold
  • Shell clampers
  • Table top hip lifts
  • Seated deep breathing with core engagement 
As a pregnant woman enters her second trimester she should start to be aware of doming of the abdomen. By doming I am referring to your abdomen starting to look like a triangle. When this happens you are putting too much pressure on your core and should start to look for an alternative exercise or movement. In my own programs I do take out planks, push-ups, crunches, boat holds, leg raises, and anything else similar by the middle of pregnancy. I do feel these exercises are not necessary and can actually promote diastasis recti rather than prevent.
If you ever feel lost in exercising in your pregnancy or early postpartum please do not hesitate to contact me. 🤰🏼
Click the link below to visit my website. 

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