Hard CORE Pregnancy

Having many friends that are currently pregnant, as well as receiving a few personal questions, has lead to this post focusing on core exercises during pregnancy. Certainly, these exercises can be done by all individuals, and can be modified in order to make them more gentle or more challenging depending on your needs.

First up: Cat and Cow stretch
Make sure your knees are directly under your hips and wrists under shoulders.
Exhale as you drop your hips and chin, lifting up through your mid back (cat stretch) and inhale as you lift your head and hips, allowing your mid back to drop through (cow).

Next: Spinal Balance
Still kneeling, wrists and knees in line with shoulders and knees (respectively), shift your hips to create a flat back (no arch, no curl). Make sure to keep your belly button pulled into your spine as you go through the following motions.
Start by lifting one arm at a time, hold and balance.

You can also do one leg at a time (make sure both hips stay facing the ground - no need to lift the foot any higher than hip height).
When you are ready to add the two together, lift opposite arm, opposite leg. Try to minimize the arch through the lower back, keeping your body as straight as possible. Variation: Fire Hydrant
For lack of a better name, in this pose you'll be on all fours, lifting one leg out to the side. Continue to keep the stomach pulled in, no arch in the lower back, focus on balance and toning the outer thigh. You can continue lifting up and down, or hold at the top and pulse.

The stability ball is a great tool for strengthening the core, and hopefully reducing tension in the lower back.

Ball sit:

Easy enough, try to sit on the stability ball whenever you can! If you work at a desk, sit on the ball instead of in a chair. While watching tv, sit on the ball. Sorry, you won't be able to recline, but you'll be working your core, perfecting your posture and relieving back pain!

Adding a little movement will provide a greater challenge and help build better coordination and strength. My caution for the pregsters, make sure you don't challenge your balance so much that you are at risk of falling!
Ball roll:
Move your hips around in a circle, try going fast, slow, small circles, large circles, switch directions, etc.

Ball march
Only if your balance and coordination allow, sit up tall, engage the belly, and slowly lift one foot. Switch feet. Overtime, try and lift a little higher or hold a little longer.

Low back pain is caused by more than just "a weak core." Having muscular imbalances through your legs can also contribute. The ball bridge will help to open up the front of your hips and activate/strengthen your glutes and hamstrings.

Ball bridge:
Sit on the ball and roll out until your upper back and shoulders are resting on the ball. Place your hands on your hips and lower your hips toward the ground.

Then press the hips upward to create a straight line from your shoulders to your knees. You can keep moving (up, down, repeat), or you can practice holding at the top. Squeeze your glutes and remember to breathe!
Finally, a few variations on the crunch. While you probably don't want to lay on your back for extended periods of time during your pregnancy, you can continue to crunch on the stability ball!
Stability ball crunch
Start sitting on the ball, and roll down slightly until the ball is supporting your lower back. Make sure to keep your ankles in line under your knees. Lift with the abs, up and down. If you feel too much strain, walk your feet out a little more so that the ball rolls a little higher into your mid-back.

Stability ball crunch with twist

If balance allows, try adding a little twist with each crunch

Stability ball crunch with march

First start by just holding the crunched position. While keeping your upper body still, slowly try and lift one leg and switch. Over time, try to hold your leg up a little higher or possibly add a little crunch to the mix.

Have fun and make smart choices! Pregnancy is not the time to kick your workout into high gear, but rather focus on staying healthy, comfortable, and maintaining your previous fitness level.

Have a HEALTHY day!

~ Fit Britt