Core Exercises during pregnancy

Perinatal Health
Written By Michelle Little

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Many women are scared to strengthen their core during pregnancy. 

However we know that a strong core can help: 

  • support your mid and low back reducing back pain 

  • reduce the risk of Diastasis Recti or a hernia 

  • improve support for your uterus and bladder improving babies positioning (specifically during those final weeks of pregnancy) 

How do you know what core exercises are right for you? 

  • We always recommend seeing a Pelvic PT 

  • A full assessment should include:  looking at your posture, strength in your hips, core, pelvic floor, current and past physical activity, current and past injuries, Diastasis Recti testing and baby's positioning to create a specialized program just for you!

  • If this isn't an option you can check out our on demand programs which include a self screen for your core and pelvic floor 

What If I have Diastasis Recti?

  • It is very common to develop Diastasis Recti during pregnancy. The best way to reduce this is to strengthen your core. 

  • Modifications may need to be made based on how significant the separation is. 

  • Typically exercise positions that don't put direct pressure on your front abdominal wall are best for Diastasis. 

  • Reference our blog Top 3 exercises for the 3rd trimester for reference on core exercises that are generally safe to do with Diastasis 

Below are some of my favorite modifications for core exercises during pregnancy.

Pregnancy Prep Class

-includes workouts and stretches for the 3rd trimester to physically prepare your body 

- a course specific to prepare your birth partner to physically support you in labor with techniques to help manage contractions & ways to open up the pelvis to ease babies descend 

-how to relax your pelvic floor muscles for pushing 

-push strategies to reduce the risk of perineal tears 

Back to Basics Postpartum Class 

-fully on demand 12 week class with a strong focus on core, pelvic floor, posture and getting you from the fundamentals back to being able to run and jump leak free and pain free 

-this course includes 3 quarterly LIVE options with our pelvic PT team because we believe in supporting you beyond the class, answering your questions and the best part each live is also a work out 

Michelle Little
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Top 3 exercises for the 3rd trimester