Pregnancy is a beautiful journey that brings about numerous changes in a woman’s body. One of these changes is the gradual weakening of the core muscles due to the growing baby bump. However, maintaining a strong core during pregnancy is crucial as it can help ease labor and delivery, improve balance, reduce back pain, and speed up recovery postpartum. Here, we will delve into the six best core exercises that are safe and beneficial during pregnancy, and also highlight a few that should be avoided.
Understanding the Importance of Core Strength During Pregnancy
Before we dive into the exercises, it’s important to understand why maintaining core strength during pregnancy is essential. The core muscles, which include the abdominals, lower back, obliques, and pelvic floor, play a crucial role in supporting the weight of the growing baby. They also aid in maintaining good posture, which can alleviate common pregnancy-related discomforts such as lower back pain and pelvic pain.
Moreover, a strong core can facilitate a smoother labor and delivery process. It can help in pushing during labor and can also aid in recovery postpartum. However, it’s important to note that not all core exercises are safe during pregnancy, and some can even put undue pressure on the abdomen and pelvic floor. Therefore, it’s vital to choose exercises that are safe and beneficial for both the mother and the baby.
The 6 Best Core Exercises During Pregnancy
Now that we’ve understood the importance of core strength during pregnancy, let’s explore the six best core exercises that are safe and beneficial during this special time.
1. Pelvic Tilts
Pelvic tilts are a gentle way to strengthen the abdominal muscles and relieve back pain. They can be performed standing, sitting, or on all fours, making them a versatile exercise for all stages of pregnancy.
To perform a pelvic tilt, stand with your back against a wall, bend your knees slightly, and tilt your pelvis forward, flattening your back against the wall. Hold for a few seconds, then release. Repeat 10-15 times.
2. Seated Ball Squeeze
The seated ball squeeze is an excellent exercise for strengthening the inner thighs and pelvic floor muscles. All you need is a small exercise ball or a pillow.
Sit on a chair with your feet flat on the floor, place the ball or pillow between your knees, and squeeze. Hold for a few seconds, then release. Repeat 10-15 times.
3. Side-Lying Leg Lifts
Side-lying leg lifts are a safe and effective way to strengthen the obliques and hip muscles. They can be performed throughout pregnancy and can also help improve balance.
Lie on your side with your legs stacked and your head resting on your arm. Lift your top leg as high as you can, then lower it back down. Repeat 10-15 times, then switch sides.
4. Bird Dog
The bird dog is a full-body exercise that strengthens the core, improves balance, and promotes good posture. It can be performed on all fours, making it safe for all stages of pregnancy.
Start on all fours with your hands directly under your shoulders and your knees under your hips. Extend your right arm and left leg, keeping your spine neutral. Hold for a few seconds, then return to the starting position. Repeat with the opposite arm and leg. Do 10-15 repetitions on each side.
5. Seated Belly Breathing
Seated belly breathing is a gentle exercise that strengthens the deep core muscles and promotes relaxation. It can be performed at any time and in any place.
Sit comfortably with your back straight and your hands on your belly. Take a deep breath in, allowing your belly to expand, then exhale, drawing your belly in towards your spine. Repeat for a few minutes each day.
6. Cat-Cow Stretch
The cat-cow stretch is a gentle yoga pose that strengthens the core and relieves back pain. It can be performed on all fours, making it safe for all stages of pregnancy.
Start on all fours with your hands under your shoulders and your knees under your hips. As you inhale, drop your belly towards the floor and lift your head and tailbone towards the ceiling (cow pose). As you exhale, round your back and tuck your chin and tailbone in (cat pose). Repeat 10-15 times.
Core Exercises to Avoid During Pregnancy
While core exercises can be beneficial during pregnancy, there are certain exercises that should be avoided as they can put undue pressure on the abdomen and pelvic floor. These include:
1. Traditional Crunches and Sit-ups
Traditional crunches and sit-ups can put excessive pressure on the abdomen and can increase the risk of diastasis recti, a condition where the abdominal muscles separate during pregnancy.
2. Double Leg Lifts
Double leg lifts can strain the lower back and pelvic floor muscles, making them unsafe during pregnancy.
3. Exercises on Your Back After the First Trimester
Exercises performed on your back after the first trimester can decrease blood flow to the uterus, making them unsafe for the baby.
Maintaining a strong core during pregnancy can have numerous benefits, from easing labor and delivery to speeding up recovery postpartum. However, it’s important to choose exercises that are safe and beneficial for both the mother and the baby. Always consult with your healthcare provider before starting any new exercise regimen during pregnancy.
