Pregnancy Core Muscles Workout
The only equipment needed to complete these is an exercise mat or comfortable floor. These five exercises have been selected to help you safely work your entire core. You can adapt this workout by selecting alternate core exercises that meet your needs and available equipment.
How many of each exercise to do? This will depend on how strong your core muscles are. To begin, do as many as you can while maintaining proper form. This means, if or when you feel strain on your back you stop that exercise. Once you can do the high number in the suggested range, work on repeating the exercise (doing a second set). Try to work up to three sets of each exercise.
|Plank||While on all fours, contract your abdominal muscles to tilt your pelvis down. Your back should remain flat while you do this. Hold the contraction, then return the pelvis to its neutral position. Work up to holding this position for 60 seconds|
Begin on your hands and knees with your back straight. Contract your pelvic floor and continue the contraction up to your navel. Hold the contraction for up to 10 seconds.
Once you can perform the exercise correctly, increase the difficultly by raising one arm straight in line with your back while you hold the contraction. The next level of difficulty is to extend one arm and the opposite leg. Be sure to do one set for each the right and left arm.
Lie on your side, with your lower leg bend and the upper leg stacked directly above it. Prop yourself up on your elbow, and keep your hip on the floor to start.
Hold this contraction for 30 seconds, work up to 60 seconds. Carefully change sides and repeat to work the opposite side.
Think of this as a reverse crunch. Sit upright with your legs bent in front of you, feet flat on the floor. Gently lean back as far as you are able to maintain control, slowly roll back up. If you need extra support, you can hold your thighs with your hands or put your hands on the floor behind you.
Work up to 20 roll-backs.
|Pelvic Rock||While on hands and knees, tilt your pelvis under by contracting deep abdominal muscles. While you are learning, try to pay close attention to the abdominal contraction. This will prevent you from trying to tilt your pelvis by arching your back. When it is done properly, the movement is very small and your back should stay relatively flat. Work up to 50.|