Do you worry that exercising during pregnancy could affect the health of your baby? Do you think that the changes to your body during pregnancy make it difficult for you to do core training? Today I will show you three core exercises that can be done safely while pregnant to help you stay strong and cope with body changes.
As the baby grows forward, the center gravity of the pregnant woman will move forward. This will increase the pressure on the spine. Strong core muscles help maintain the neutral spine position and reduce fatigue and pain. More than 60% of pregnant woman experience lower back pain. Strengthening the abdominal and back muscles reduces this risk.
Three main core movements to perform during pregnancy
Movement 1 : Woodcutting (functional Rotational Strength)
- Fix the elastic band end to the ground, and step with both feet on the band.
- Hold both handles at the opposite end.
- Tighten your abdominal muscles
- Squat with your center on your heels, keeping your spine neutral.
While standing, rotate your arms in front to cause your body to twist - Keep your knees slightly bent at the highest point of movement
Bird Dog (three-dimensional strength of stability)
- Kneel down on both knees, and support yourself using your hands
- Tighten your abdominal muscles
- Extend one arm forward while stretching the opposite leg in the opposite direction (hold for 8-10 second, then repeat the exercise on the other side).
Note If you are having difficulty balancing you can do the arm and leg movements separately
Action 3 : Prone Plank (Three Dimensional Stability Strength).
Start the plank by kneeling on both feet and placing your hands on the floor (if your wrists are hurting, you can use your forearms).
- Tighten your abdominal muscles
- Hold for between 15-30 seconds. Rest and repeat
Note If you want a greater challenge you can stand on your feet the same time.
Core training during pregnancy: Key points
It is important to have a good abdominal contract before you begin any core training. If you cannot contract your abdominal muscles correctly, the effects of advanced movements are greatly reduced. Consult your doctor before beginning any pregnancy exercise program to ensure the plan is safe for both you and your child.
Many pregnant women avoid core training because of misunderstandings. In fact, strengthening core strength is beneficial during pregnancy. It not only helps women cope with the physical changes that occur, but it also lays the foundation for a better postpartum recovery.
Don’t let fear or misinformation stop you from doing core training during your pregnancy. Start today by incorporating these three safe, effective moves into your daily routine to help build a solid foundation that will benefit your health and the health of your baby. Exercise during pregnancy isn’t about changing your looks, but making your life healthier and easier during and after your pregnancy.
