Prenatal Core Workout

While your body is incredibly smart – it makes all the pregnancy adaptations without you even asking of it – you should modify your workouts for pregnancy, specifically your core workouts.

One of the biggest questions I hear during pregnancy is can I do core exercise? And which ab exercises are safe for pregnancy?  To answer all of your pregnancy exercise questions, before beginning exercise, download our Prenatal & Postnatal Starter Pack.

Try these 5 Core Foundation exercises from our pregnancy workouts. Perform 30-60 seconds of each exercise with rest in between.

You might be wondering “is it safe to lie on back and do ab exercises during pregnancy?” While one study published by ACOG once recommended that a pregnant woman shouldn’t lie on her back after the first trimester, recent suggestions advise against lying on your back for extended periods of time during your entire pregnancy. This is due to the fact that, as the baby grows, the venous return to the heart decreases. This decrease can cause hypotension, or low blood pressure. So, please avoid lying on your back for too long. The same rules apply to some motionless postures found in yoga.

There are so many good core exercises for pregnancy in which you are not lying on your back.  Keep in mind your core is more than just your abs; it comprises all the muscles of your core including the glutes.

One key core muscle is the transverse abdominis.  This muscle supports your baby during pregnancy. The fibers act just like a corset, pulling the core in from all angles (front and back).  The pelvic floor and TA keep your belly from dropping to your toes. The TA and PF, together with the uterus, work to push your baby out during delivery. Having these muscles be strong during pregnancy is so important, which is the focus of this prenatal core workout!

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