6 Ways To Keep Your Core Strong During And After Pregnancy

Contribution by Alicia Magro, PT, MPT

What is the “core”?
The core consists of muscles that support the back and help maintain an upright posture including the pelvic floor, front and side abdominals and back muscles. Due to a growing belly it can be a challenge to keep your core strong during pregnancy and following pregnancy, 
 
Why is it important to keep your core strong during pregnancy?
A strong core improves posture which leads to decreased back pain. Research shows that more than 75% of expectant mothers experience back pain. A strong core can also improve with ease of labor and lead to a quicker recovery postpartum.
 
How to safely work the “core” during and after pregnancy?
Avoid laying in a flat position after the first trimester which may put pressure on the vein that returns blood from your legs.  This may interfere with the blood flow to the placenta and baby.  Also be cautious with doing forward planks or typical “crunches” during pregnancy or postpartum as this may cause stress on the pelvic floor as well as could lead to a separation in the abdominals known as diastis recti.

1. Bird Dog

• Start on your hands and knees.
• Draw your stomach towards your back to engage your abdominals and slowly extend one arm and the opposite leg. 
• Then return to start and repeat with the other side. 
• Repeat 10-20 times each side.

2. Pelvic Tilts Standing At A Wall

• Stand with your back against a wall and feet slightly away from the wall
• Keep your knees soft and draw your stomach towards your back as you flatten your back into the wall.
• Hold for 5-10 seconds while still breathing.  
• Then relax.  Repeat 10-20 times.

3. Seated Marches

• May sit on a chair or exercise ball with feet flat on the ground.
• Draw your stomach in towards your spine and lift one arm and the opposite leg.
• Then lower and repeat on the other side.
• Make sure to keep breathing.  Repeat 10-20 times each side.

4. Side Plank (Avoid if you have any shoulder problems)

• Lay on your side with your knees bent and resting on your forearm.
• Lift your side off of the floor as you tighten your stomach muscles.
• Try to keep your knees in line with your hips.
• Hold for 5-20 seconds.  Repeat 3 times each side.

5. Squats

• Stand with feet shoulder width apart
• Draw your stomach towards your spine as you lower down and exhale
• Avoid your knees going past your toes
• Repeat 10-20 times

6. Perform Kegels
Kegels are a way to engage your pelvic floor muscles.  It is best to attempt these first in sitting or lying down and then incorporate with all exercises. These are especially important postpartum to avoid pelvic floor issues including incontinence.

• Sitting in a neutral position with back supported and feet on the floor
• Imagine that you are trying to stop the flow of urine to engage the pelvic floor muscles. 
• Now imagine that your pelvic muscles are an elevator and you are lifting it up.
• Then slowly lower it back down. 
• Make sure to avoid tensing your stomach or leg muscles.
• Repeat this 5 times.  Do 3 times a day.

 
Keeping your core strong will make your pregnancy healthier and recovery much easier.  If you are struggling with pain or would like more help with exercise see your physical therapist for guidance.  They can tailor a program just for you and make sure to avoid injuries.

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