Congratulations on your pregnancy! While exercise routines might need a revamp, keeping your core strong is still important. But ditch the sit-ups – they can be risky after the first trimester.
Here’s the scoop on core health during pregnancy:
The Sit-Up Dilemma:
Those classic abdominal crunches? Not ideal after 16 weeks. As your baby grows, it stretches your rectus abdominis muscles (the “six-pack”). Sit-ups can worsen this separation and lead to diastasis recti, causing back pain and hindering postpartum recovery.
Why Core Strength Matters:
![tay Strong, Mama: A Guide to Safe Core Exercises During Pregnancy](https://modenwoman.com/wp-content/uploads/2024/03/prenatal-exercise-core-1-bodylove-pilates.webp)
Exercises To Try — and Avoid During Pregnancy
Activities that force you to bounce heavily, such as horseback riding. Scuba diving, which could put your baby at risk of decompression sickness. Exercises that put you at higher risk of getting hit in the abdomen, such as kickboxing or ice hockey. High-altitude activities.
Don’t underestimate your core! Strong core muscles support your growing bump, improve posture, and even aid during labor. Plus, a quicker postpartum bounce-back is a beautiful bonus.
Safe and Effective Alternatives:
The good news: there are plenty of safe ways to keep your core strong. Here are two pregnancy-friendly exercises:
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Deep Belly Breaths: Engage your transversus abdominis (TVA), the deep core muscle. Inhale deeply, letting your chest expand. As you exhale, pull your tummy in like a corset, hold for a few seconds, then release. Repeat – this simple exercise strengthens your core without straining your back.
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Standing Pelvic Tilt: This exercise works wonders! Stand with your back against a wall, feet shoulder-width apart. Inhale, then exhale and tilt your pelvis forward, tightening your pelvic floor. Inhale and return to the starting position. This strengthens your pelvic floor and shortens your tummy muscles, both crucial for delivery.
Bonus Tips:
- Listen to your body:Â Stop any exercise that causes discomfort.
- Maintain a healthy weight:Â Excess weight puts extra strain on your core muscles.
- Stay active:Â Aim for 30 minutes of moderate-intensity exercise daily (consult your doctor first).
Remember, a healthy pregnancy includes a strong core. With these safe exercises and a little guidance, you can stay fit and support your body throughout this incredible journey.