Training the core is crucial for pregnant women due to the numerous benefits it offers, including improved posture, reduced back pain, and easier delivery. Here are some safe exercises to help strengthen the core muscles:
Expectant mothers can benefit from maintaining a strong core during pregnancy, as it not only supports the growing baby but also prepares the body for labour and delivery. Jenny Francis-Townson, a certified trainer, recommends a pregnancy-safe core workout that focuses on four specific exercises designed to maintain strength and stability while accommodating the physical changes during pregnancy.
The workout consists of the following exercises, each to be performed for 30 seconds, followed by a 20-second rest, and repeated for three rounds:
1. **Glute Bridge with Arm Extension**: Start by lying on your back, knees bent, and feet flat on the floor. Raise your hips to the ceiling while simultaneously raising your arms from the floor to chest level. Ensure proper core engagement by exhaling and tucking the pelvis.
2. **Bear Holds with Pelvic Tilt**: Begin on hands and knees, arch your back, push through your hands to hover your knees, and tilt your pelvis forward and back. Proper form is crucial, with a focus on engaging the core.
3. **Reverse Plank Leg Lifts**: Sit on the floor, lift into a reverse plank position, and raise one leg at a time. Maintain proper form by exhaling and tucking the pelvis.
4. **Knee Hover Tap Backs**: Start on hands and knees, hover your knees, step one foot back, and tap it on the floor. Repeat on the other side. This exercise is performed for 30 seconds per set.
Francis-Townson suggests training the core three times a week for about 10 minutes per session, allowing rest and adapting to energy levels for safe, sustainable practice throughout pregnancy.
These exercises help maintain core and pelvic floor strength, which is vital for spine support and balance, as well as preventing pressure from building up on the lower back. Working the core during pregnancy also aids in pushing, moving into good positions, and holding them for longer during labour and delivery.
Postpartum, having worked the core and pelvic floor properly in pregnancy allows for easier and quicker recovery. However, it's essential to remember that pregnancy causes the core muscles to separate (diastasis recti), weakening stability and strength. Therefore, these exercises should be low-impact and low-intensity, and it's crucial to consult with a medical team before starting a new exercise program. If any pain occurs during the workout, it's important to stop immediately.
The 21-Day Pregnancy Core fitness plan, which includes various circuits, can be found on RWL Bump & Baby. Additionally, the workout is recommended on the RWL app's Mamma Rebuild program.
[1] Francis-Townson, J. (2021). The 21-Day Pregnancy Core Fitness Plan. RWL Bump & Baby.
- Jenny Francis-Townson, a certified trainer, recommends a pregnancy-safe core workout that focuses on four specific exercises designed to maintain strength and stability during pregnancy.
- The workout, designed for expectant mothers, consists of exercises like the Glute Bridge with Arm Extension, Bear Holds with Pelvic Tilt, Reverse Plank Leg Lifts, and Knee Hover Tap Backs.
- These core exercises, when performed three times a week for about 10 minutes per session, can help maintain core and pelvic floor strength, supporting the growing baby, preparing the body for labour, and aiding in pushing during delivery.
- Postpartum, maintaining a strong core and pelvic floor through these exercises can contribute to an easier and quicker recovery, but it's essential to consider the separation of core muscles (diastasis recti) and consult with a medical team before starting a new exercise program.
