How to: Properly Strengthen Your Core During Pregnancy

There’s such an overload of information floating around about what to avoid while pregnant, especially related to exercise - don’t lift anything heavy, don’t lay on your back, don’t work your abs, etc.

Here’s the thing - most of these are completely outdated and depend on the context and the person. For example, MOST women are fine performing exercises on their back for a short period of time, while some feel uncomfortable or dizzy. The issue is that so many people are afraid to oppose these statements out of (understandable) fear of hurting a pregnant person. But sometimes maintaining the “uber safe” and outdated approach does more harm than good.

One of the main reasons women experience intense ab separation postpartum is because they DIDN’T work their core while pregnant out of fear or because they were told not to. Maintaining core strength and engagement during pregnancy helps to prevent intense ab separation, makes recovery postpartum easier and helps with PP functionality (think - carrying a heavy baby around all day).

So - How do we safely work the core during pregnancy?

Start with TBB Belly Breathing. This breath-work technique teaches a mind body connection, which leads to engagement with the deep inner core muscles (transverse abdominals). Once you’ve learned to properly engage and “zip up” your deep core muscles, you can begin strengthening.

Core strengthening exercises during pregnancy focus more on slow, intentional movements and a focus on maintaining core engagement while performing exercises that load the core musculature but might not be considered direct “ab exercises”. Sound confusing? Picture this: you squat down and pick up a car seat containing a 15lb baby with your right hand. If you properly engage your core prior to driving through your heels and lifting the carseat, you will avoid back pain and the load will more evenly distribute. You’re also strengthening your abs! We do this during workouts through squatting with a weight in one hand. You might think you’re working your lower body (and you are), but you’re also getting in an ab workout safe for your changing body!

This is just one simple example of core work during pregnancy, but you get the picture. Remember - the focus is on proper mind-body connection and engagement of the deep core muscles. Start your free trial of The Baby Body to learn more!