Keep your core and abs muscles strong even while pregnant with these pregnancy core exercises. This tutorial will help keep your core muscles toned and ready delivery and postpartum!
Pregnancy is an amazing time in a woman’s life…I mean, she is creating a human being! How cool is that?! Her body changes a lot and is put through quite a bit in an effort to grow and prepare this tiny human being for entry into this world. Some of the things I love, others not so much (acne and heart burn, I’m talking to you!).
As mentioned in my post on eating during pregnancy, I love working with pregnant mamas because they are usually the most motivated clients! They want to do all they can to make sure they are giving their baby the best shot at developing healthy and strong. Eating right is one of the best ways to do that, another is to exercise. Eating healthy and exercising during pregnancy may also help prevent developing gestational diabetes. Being pregnant with my second child I, too, want to make sure I do all that I can to make sure he is healthy – which means making sure I am healthy.
But what exercises can you do while pregnant? This will vary from woman to woman, depending on her pre-pregnancy fitness level. BUT, even if you weren’t exercising prior to becoming pregnant, you can always start walking, which is usually a safe form of exercise for pregnant women. I do not have a gym membership, so I either go running or walking outside or do exercises at home. Below I’m going to share with you some pregnancy core exercises to strengthen those ab muscles. Just because you are pregnant doesn’t mean you can’t work that core of yours! Of course, as with all physical activity, listen to your body and modify as needed.
Disclaimer: Please check with your doctor before starting any new physical activity regimen. This post and website is designed for educational purposes only and not intended to replace the advice of your healthcare provider.
Usually during the first trimester, there is no need to alter the type and amount of physical activity you were doing prior to becoming pregnant. After about 13 weeks, however, there are a few modifications that should be made. First is to stop doing regular sit-ups and crunches (you don’t need to tell me twice on that one!). Second, is to not lie flat on your back for an extended amount of time.
Planks
Planks are great at working the core and ab muscles while keeping your baby safe. Get in plank position: hands on floor, arms extended (square with your shoulders), legs extended with toes on the floor. Keep your head, neck, spine and rear in line with each other (making sure your butt is not too high or too low). Hold for 30 seconds to 1 minute. *If you have or are prone to diastasis recti, or are in your 3rd trimester, full frontal planks are not recommended.
To modify, go down to your elbows and/or lower your knees to the floor, still keeping everything in line.
For a challenge, continue in plank position for 1 more minute, this time bringing one arm up and tapping the opposite shoulder. Switch to the other arm and tapping the opposite shoulder, continuing this for the entire minute.
Side Planks
Lie on your side and raise yourself onto your forearm, placing your shoulder directly above your elbow. Keep your shoulders, hips and knees aligned. Rest your other arm along the side of your body. Hold for 30 seconds, then lower yourself to the floor. Repeat on the other side.
To modify, lower one leg to the floor.
Leg Extensions
Sit down on your bottom and lean back, placing your elbows on the floor behind you. Bring your knees in, tilting them to one side.
Extend your legs out as far as you can to the side. Bring your legs back in and switch to the other side.
Continue alternating sides for 1 minute. To modify, do not extend your legs all the way out.
Straight Leg Lift Switches
Stay in sitting position with your elbows on the floor behind you. Bend and bring your knees in front of you. Take one leg and lift it, extending it at the same time. Bring that leg back down and switch to the other leg. Be sure to only lift as far as is comfortable for you (which will probably get harder the further you progress into your pregnancy).
Reverse Leg Lifts
Come down to the floor on your hands and knees, making sure your arms are straight, shoulders are square with your hands and your head, neck and spine are in line.
Lift one knee, straightening your leg out behind you, making it parallel to the floor. Bring your knee back down to the floor and repeat with the opposite leg. Continue alternating sides for 1 minute.
Try these #Prenatal Core Exercises to keep those core muscles strong during pregnancy Share on X
Knee to Elbow Lifts
In standing position with your feet shoulder width apart, raise one arm.
On the same side, raise your knee while also bringing your arm about half way down, so they almost meet. If you can touch your knee to your elbow…great! If not, that is okay. Again, only go as far as you feel comfortable.
Go back to starting position and repeat the lifts for 30 seconds. Switch sides and repeat the same exercise on the opposite side for another 30 seconds.
Leaning Boxer
In standing position, lean to one side and raise both arms to the same side. Pretend that you are hitting a small punching bag – do four hits/punches. Lean to the opposite side and do another 4 hits/punches. Continue alternating sides for 1 minute.
Incline Push-ups
Find somewhere in your home that has a safe and sturdy incline, such as your stairs, or you can stack a few big books and place them against a wall. I used my son’s picnic table against the fence for mine. Get in plank position, keeping your head, neck and spine in line. Do push-ups for 1 minute, if you can. To modify, come down on your knees or do standing wall push-ups.
So now you have some great pregnancy core exercises to keep your core and ab muscles strong while growing that baby! Again…I might sound like a broken record, but listen to your body! Only go as far or as long as you feel comfortable with any of these exercises and always talk to your doctor before starting any new type of workouts. Keep up the good work, mama and I hope you have a happy and healthy pregnancy!
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