Lifestyle•Oct 02, 2024

The Importance of Core Exercises During Pregnancy

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

Pregnancy is a transformative journey for the body. As your baby grows, your body adapts in remarkable ways, and one area that needs special attention during this time is your core. Engaging in core exercises during this time can be a game-changer, helping you feel strong and balanced as you navigate the beautiful months ahead.

What is Core Strength?

Think of your core as your body's powerhouse! It’s not just about abs; it includes the muscles around your midsection, like your abdominal muscles, pelvic floor, and lower back. These muscles are your best friends during pregnancy, supporting you through every twist and turn. By keeping your core engaged, you’re not just preparing for the journey ahead; you’re also setting the stage for a smoother postpartum recovery experience!

Why Core Exercises Are Vital During Pregnancy

Your core muscles are essential for supporting you as your body changes. With each passing trimester, your body undergoes shifts in weight distribution, which can affect your balance and posture. Strong core muscles help alleviate strain on your back and pelvis, keeping you more comfortable as your body prepares for delivery.

Benefits of Core Exercises During Pregnancy

Getting into a routine of core exercises can do wonders for your experience as a mom-to-be. These exercises help you stay connected to your body, making it easier to carry your growing baby. Plus, our Prenatal Program is designed to fit seamlessly into your lifestyle, making it fun and effective!

Improved Posture and Balance

As your belly grows, your center of gravity shifts, making it harder to maintain good posture. Regular core exercises help you stay upright and steady, even when you're in your third trimester. Strong core muscles reduce the risk of falling, and they support your spine, keeping aches and pains at bay.

Reduced Back Pain

Back pain is one of the most common complaints during pregnancy, and for good reason—your growing baby puts extra strain on your lower back. Strengthening your core can help you combat this discomfort by providing support to your spine and pelvic organs, taking the pressure off your back.

Enhanced Pelvic Floor Support

Your pelvic floor muscles play a vital role in supporting your bladder, uterus, and bowels. Core exercises that focus on the pelvic floor during pregnancy help ensure these muscles remain strong, reducing the risk of pelvic pain or complications later on, such as abdominal separation or postpartum issues.

Core Exercises That Are Safe Throughout Your Pregnancy

Staying active with pregnancy core workouts is crucial, but it’s just as important to choose exercises that are safe for your changing body. Deep core holds are a fantastic way to engage your core muscles during pregnancy, promoting stability and strength while protecting your body.

What Are Deep Core Holds?

Deep core holds involve engaging the muscles of your core without excessive movement. These exercises help strengthen the deep stabilizing muscles of your abdomen, pelvic floor, and back, creating a solid foundation for the physical changes happening in your body. Not only do they improve your posture, but they also prepare your core for labor and recovery postpartum. Here are some examples of ways you can incorporate deep core holds into your routine:

Modified Planks

Begin on your hands and knees, aligning your wrists under your shoulders. As you engage your core, slowly extend one leg back, keeping your hips level and your back flat. Hold this position for 3-5 deep breaths, inhaling through your nose and exhaling slowly through your mouth, visualizing your core muscles working to stabilize your body. Feel the connection between your breath and your core as you draw in your abdominal muscles with each exhale. Switch legs and repeat, maintaining that focus on breath and core engagement.

Tabletop Position

Start in a tabletop position with your hands beneath your shoulders and your knees beneath your hips. Extend your right arm forward and your left leg back, finding balance. Hold for 3-5 breaths, allowing your core to engage fully. Inhale deeply to expand your ribs, and as you exhale, consciously draw your navel toward your spine, creating a strong connection. This not only stabilizes your core but also encourages mindfulness in your movement.

Side-Lying Holds

Lie on your side with your legs straight and stacked. Gently lift your top leg, keeping your core engaged and your spine aligned. Inhale deeply, filling your lungs, and as you exhale, visualize your core supporting your movements. You can raise your arm overhead for an additional stretch, enhancing the engagement of your obliques while maintaining that strong breath connection.

Seated Holds

Sit cross-legged or in a comfortable position, ensuring your spine is tall. Engage your core by gently drawing your navel in toward your spine and hold for a few deep breaths. Inhale slowly through your nose, allowing your belly to expand, and as you exhale, draw your core in tighter, feeling the support beneath you.

How to Incorporate Core Exercises into Your Routine

Staying consistent with core workouts is essential, especially during pregnancy when your body is constantly changing. But you don’t need to overdo it—small, consistent efforts will go a long way.

Frequency and Duration Recommendations

You don’t need to spend hours on core training to see results. Instead of focusing on a set time, listen to your body and incorporate core exercises at a pace that feels comfortable for you. Our Prenatal Program integrates core workouts with suggested frequencies for each stage of your pregnancy to help guide you, but ultimately, it's important to do what feels best for your body.

Adjusting Intensity as Pregnancy Progresses

As your pregnancy progresses, it’s important to listen to your body and adjust the intensity of your workouts. During the second trimester, you may have more energy and be able to increase the intensity of your core exercises slightly. By the time you reach your third trimester, focus on maintaining your strength with gentler movements like pelvic tilts and side-lying leg lifts.

This is why we offer different stages of pregnancy workouts that work well with your body depending on where you’re at in your pregnancy:

Common Mistakes to Avoid

During pregnancy, maintaining proper form is more important than ever. Make sure you're using the right technique, especially during movements that engage the core muscles.

Here are a few common mistakes that can compromise your safety and comfort:

1. Overdoing High-Intensity Core Exercises: Avoid exercises like crunches or full planks later in your pregnancy, as that can strain your abdominal muscles and lead to abdominal separation. Opt for gentler movements that engage your core without adding pressure to your abdominal wall.

2. Ignoring the Importance of Breathing: Holding your breath during core exercises can increase intra-abdominal pressure. Practice deep, controlled breathing to support your body and reduce unnecessary strain.

3. Poor Posture and Form: Incorrect form can place extra stress on your pelvic floor and lower back. Always maintain a neutral spine and proper posture during core movements.

4. Ignoring Your Body’s Signals: If you feel discomfort in your belly, back, or pelvis, modify or stop the exercise. Listening to your body is key to avoiding injury and staying safe during pregnancy.

If you’re unsure how to perform an exercise, don’t worry! Our founder, Megan Roup, provides extensive guidance on proper form and cues to ensure you’re moving safely and effectively.

Pregnancy is a time of significant physical change, but with the right core exercises, you can support your body throughout the journey. Strong core muscles help alleviate discomfort, improve your posture, and prepare you for labor and delivery. By incorporating safe and effective exercises like pelvic tilts and cat-cow stretches into your routine, you’ll feel stronger, more balanced, and ready to take on each new stage of your pregnancy.

For more personalized guidance on prenatal exercise, check out our Prenatal Program or the TSS Mama Program. These programs are designed to support women through every stage of their pregnancy. Join our TSS fam and start your journey toward a stronger, healthier pregnancy today!

Sources:

Mayoclinic. Core exercises: Why you should strengthen your core muscles. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751

The Women’s. Active pregnancy. https://www.thewomens.org.au/health-information/pregnancy-and-birth/a-healthy-pregnancy/active-pregnancy

Better Health. Pregnancy and exercise. https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-exercise

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