Prenatal Core Alternatives
Small adjustments within your core routine to ensure fitness stays a part of your prenatal journey!
Dr. Ariel Edwards, PT, DPT, CSCS
Wondering how your fitness routine should change as your baby develops? Looking to find a prenatal core routine that strengthens your core while supporting your pregnancy? Wondering if you can even do core during your pregnancy? We get these questions all the time! Fitness is a great way to stay active while preparing your body for postpartum. Core strengthening specifically assists with the labor process, keeping your lower back and hips healthy, and preventing diastasis recti! As you progress in your pregnancy, fitness does not need to be stopped, but making small modifications can be extremely beneficial when crafting your prenatal fitness routine!
Some things to consider before you begin:
Always check with your doctor if you have questions about your pregnancy!
When performing core, think about zipping everything up from the bottom up. This includes your pelvic floor and the deepest layers of your abdomen!
Watch for coning: If you are performing core and noticing a bulge in your abdomen, this is a sign to regress the exercise! Coning occurs when the pressure in the abdomen exceed the muscle’s ability to stabilize. Since these abdominal muscles are lengthened during pregnancy, it makes it more challenging for them to activate!
Exhale as you activate your core. This helps you engage your pelvic floor and the deepest layer of your abdominals!
Here’s a few of our favorite alternatives to traditional core exercises:
Planks
Drop your knees down to the ground to shorten the lever arm and take pressure off the low back. Think about tucking your hips underneath you to maintain good core activation.
Bird dogs
Instead of floating knees off the ground during this exercise, maintain contact throughout the movement. If you are looking for an additional alternative, perform with only your legs or only your arms!
Side Plank
When in a side plank position, bend both knees and keep your feet behind you. Keep your pelvis tucked under your hips to maintain a neutral spine!
Dead Bugs
Keep your knees bent and perform with only your legs to shorten the lever arm and decrease resistance to the abdomen.
Just because you are pregnant, it does not mean you can’t be active! Fitness can be used as a tool to prepare your body for the changes that occur during both prenatal and postpartum! If you are interested in learning more about prenatal fitness or ways to optimize your experience during your pregnancy, feel free to book a free discovery call with one of our FIXXED pelvic floor specialists by clicking HERE!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
