Of all the prenatal exercise topics, Basic education seems to garner the most interest…and confusion. There are many myths and questions that persist, including whether it is appropriate or not Any prenatal core training at all. We want to assure you that it is not just safe, but unbelievable beneficial to train your core during pregnancy. In fact, we would argue that it is the most important thing to focus on. Developing a strong, well-functioning core helps you mitigate aches and pains, enables you to push more efficiently, and even improves your overall health – and the health of your growing baby.
Of course, there are definitely key movements that should be avoided or modified during pregnancy (hence why this topic can be so confusing). For help with what not to do, check out this post basic exercises to avoid during pregnancy
In this post, we’ll discuss some of the best basic moves focus on to help you develop a strong core that works well. We’ve selected specific moves you can do with little to no equipment.
Basic Training: START HERE
Before we move on to specific exercises, there are two basic techniques to master, as you will need to incorporate them into the following exercises (and most other movements, for that matter).
1. Get into “neutral alignment”
Neutral alignment means you stand or move in a way that minimizes stress on your muscles, tendons and ligaments. Unfortunately, the physical changes of pregnancy tend to pull the body OUT of neutral alignment, which is one of the main drivers of so many pregnancy pains and injuries. Watch the video below to learn how to find neutral alignment. First you’ll learn how to find it in an upright position, then you’ll learn how to maintain neutral alignment during movement. This is critical for the exercises that follow.
2. Master the “#1 Most Effective Core Exercise”
Did you know that the way you breathe affects every system in your body? Therefore, developing optimal breathing mechanics helps reduce stress, increase energy, improve immunity, enhance digestion, alleviate pain, improve posture, and create a healthier environment for fetal development. Truly, the way you breathe affects your overall health. To help you learn how to breathe with optimal mechanics, watch the video below to learn 360° Breathing (aka the #1 most effective core exercise). In the first part of the video, you will learn how to perform 360° breathing. You will then learn how to incorporate this into movement, which is essential for the following exercises.
5 great core pregnancy exercises
Because neutral alignment is so critical to minimizing any stress on the body – and because pregnancy tends to throw the body out of neutral alignment – key exercises that train the body to maintain neutral alignment are high beneficial during pregnancy (and any other time for that matter). We call these movements “anti” core exercises because they are trying to pull your body outside neutral alignment — forward, backward, sideways, or in rotation — and your job is to resist this pull and maintain neutral alignment. Making your core muscles work hard to resist moving out of neutral alignment makes them adapt and get stronger (and therefore better at resisting moving out of alignment during pregnancy).
There are many types of core exercises. We’ve chosen 5 of our favorites below because they’re a mix of practical, effective and challenging in a variety of positions. All these moves will attempt to pull your body out of neutral alignment and you will need to work to resist this pull. Remember to incorporate your 360° breathing as well.
NOTE: The 5 core exercises below are all different types of core moves. However, when it comes to core exercises, we’d be remiss if we didn’t discuss some of the most critical core muscles to focus on during pregnancy: pelvic floor. Because pelvic floor work is so important during pregnancy, we’ve dedicated an entire post to this topic. Learn more about how to train your pelvic floor during pregnancy
1. Single-Arm Low Carry
This movement tries to pull your body sideways and you have to work to resist that pull. One of the reasons it is so beneficial is because it is such a frequent daily activity. Whether you’re holding your baby in one arm, a car seat, groceries, etc., there’s almost always something trying to pull your body to one side! You can use any heavy load here — weight, heavy bag, laundry detergent, etc. — but the key is to maintain neutral alignment while walking.
2. Bridge with raised shoulders
A big helper to the core is the glutes, and they get fired up in this bridge variation. Your hamstrings also get a lot of action as they help the glutes. So, it’s a win-win. You may notice that your lower back wants to press down on the way down (creating a “C” shape with the spine). Be sure to reach the tail toward the chair as you lower to the ground to maintain neutral alignment.
3. Quadruped Hover with Leg Reach
While planks have a place in your prenatal routine, they can sometimes become too burdensome later in pregnancy when the belly is bigger. This exercise works the core effectively while moving you in and out of a plank. You may notice that your hips want to sink down toward the ground or lift up as you step into the plank. Work hard to maintain this neutral alignment, keeping a straight line between ear-shoulder-hip-knee-ankle.
4. Cradle approach
While this move may seem like it’s more about the arms and legs, the glue that holds your limbs together is your core. So this move is a great test of your core strength in a very common task that you’ll probably do dozens of times a day. When you reach the load above the barrier, you may be tempted to round your spine. Be sure to start the movement by reaching your tail toward the wall behind you and try to maintain a straight ear-shoulder-hip line. TIP: This is a great move to practice anyone who will take the baby from the crib.
5. Dead Bugs
This is a very beneficial exercise. Just as mentioned in the previous description, moving your arms and legs together — while working to keep your torso in neutral alignment — is great training for your core. Your lower back may want to lift off the ground, but try to resist this shift to maintain neutral alignment. Because this exercise involves lying on your back, it is optimal during the first and second trimesters. While it is it’s okay to be on your back for a while throughout pregnancy, this exercise can become a little uncomfortable during the third trimester.
How do you know when a move is too much?
When doing these or any other exercise, use the following signs to help you determine if a movement is too much for your body. If you notice any of these, it’s a sign to stop moving and take it down.
1. Digestion in your belly: If you see a vertical, torpedo-like bulge below the center of your abdomen, that’s a sign that the movement you’re doing exceeds the capacity of your core muscles. So stop or switch to an easier motion until you no longer see the coning.
2. Loss of neutral alignment: If you notice that you are losing the direct connection between you ears-shoulders-hips (as explained in the video above), this is also a sign to reduce the challenge until you feel like you can control your position.
Want additional resources?
For additional resources to help you exercise safely and Efficiently during pregnancy, explore us training programs and services. You will find a variety of offers tailored to different needs — from educationto self-directed training programsin the ability to work with one special coach.
Or, if you are a health and fitness professional interested in coaching pre and postnatal clients check it out ProNatal Training & Certification.
