Top 3 Core Exercises While Pregnant

While research indicates that prenatal exercise is not only ok; but it is also recommended, myths and misconceptions about physical activity and pregnancy persist in the minds of pregnant women, personal trainers and the general public. One of the biggest points of fear in the world of prenatal fitness is core strengthening exercises. From anxiety about hurting the baby to fear of damaging a pregnant woman′s core musculature to ignoring the core altogether because of the misconception that it is ineffective during pregnancy, many women don′t train the abdominals well or with function is mind. This is a big MISS in a prenatal fitness routine.

Let′s define 'core' before we continue. Our abdominal musculature goes far beyond your six-pack. Think of your core as a 3-dimensional cylindrical unit, with muscles that run in several directions. These muscles include: the transverse abdominus, obliques, rectus abdominus and erector spinae, with the diaphragm at the top and the pelvic floor at the bottom of the cylinder. This 3-dimensional unit acts as the support for the spine.

With the forward shifting of weight as a baby grows, the strength of a pregnant woman′s core musculature is critical to maintaining a neutral spine, and ultimately, helping to decrease muscle fatigue and pain. Without good trunk strength, the weight of the growing baby can pull the pelvis forward, causing a sway back (lordosis). This prolonged position can lead to a very uncomfortable malalignment in the spine. Increasing core strength during pregnancy will aid in getting the pelvis back into a neutral position. According to the American Congress of Obstetricians and Gynecologists, ??more than 60% of all pregnant women experience low back pain. Strengthening of abdominal and back muscles could minimize this risk?.

3 Safe and Effective Prenatal Core Exercises:

Wood Chop ? Functional rotational strength (resistance band required)

  • Place one handle on the ground and stand on the band with both feet
  • Hold onto the other handle with both hands
  • Create tension in the abdominals
  • Squat down, with weight in heels and spine neutral
  • Stand up and rotate arms out in front of the body, twisting at the ribcage with hips squared off to the front
  • Keep knees soft at the top of the movement
Bird Dog ? 3-dimensional stability strength (no equipment needed)
  • Lower the body onto all fours (hands and knees)
  • Create tension in the abdominals
  • Extend one arm out in front while the opposite leg extends back (hold for a count of 8-10 seconds and repeat on the other side)
Prone Plank Variations - 3-dimensional stability strength (no equipment needed)
  • Start on knees and hands to begin a prone plank (if wrist pain is present, try a forearm plank)
  • Create tension in the abdominals
  • Hold for a count of 15-30 seconds; rest and repeat
The key to getting the maximal benefit of any core exercise during pregnancy is to establish good core contraction before the exercise even begins. If that is not available, the advanced step of performing the exercises could result in a diminished return.

Disclaimer: Before beginning a prenatal exercise routine, speak to your physician about whether it′s safe for you to exercise.

Most Read

★5 superfoods to combat hair loss

★Yoga Heals More than Just Your Body

★Top 10 Diet and Fitness Tips for Men

★10 Most Effective Weight Loss Exercises For Torching Fat

★6 Fantastic Yoga Asanas That Will Help You Fight Skin Problems

★15 Best Heart-Healthy Foods

★Eat more fruit and veg for a longer life

★Study reveals alarming dangers of anti-ageing jabs

★Healthiest Foods For Women

★Can high heels give you cancer?

★Scientists found effective dandruff treatment

★What dangers are hidden in your pillow?

★9 Simple Yoga Asanas & Tips for Weight Loss

★8 Practical Tips to Lose Weight Without Dieting

★Manage oily skin in winters with these steps

★Natural Herbal Gummies

★The tangy taste of Banaras

★A platter full of seafood

★15 Kitchen Herbs and Spices with Powerful Health Benefits

★Wash Your Face with Oil

★Yoga Poses for People with Less Flexible Body

★Aerobic training can help reverse ageing

★Cancer risk of breast implants 10 times higher than first feared

★Fresh fruits and veggies arent always healthier than frozen, scientists say

★Is This the Best Diet for Post-Menopausal Women?

★Looking towards India for design

★Pasta eaters may have better diet quality: study

★Haryana girl Nishtha Dudeja wins Miss Deaf Asia 2018 crown

★Grean tea could help get rid of acne

★Skin tone linked to fruit and vegetable consumption

★Using Kalonji Seeds for Weight Loss

★Natural and healthy effects of Aloe Vera!

★Breakthrough drug restores more than 90% of lost hair in most patients

★The Benefits of Yoga Beyond Flexibility

★Five foods that can cause problems if consumed on an empty stomach!

★Acne sufferers likely to live longer than people with flawless skin

★Dandelion Benefits Biodiversity, Soil and Your Health

★Making handloom accessible

★Learn How To Do Pearl Facial At Home To Get Naturally Glowing Skin Instantly

★Top Fitness Stars Share Their Most Common Workout Habits

★5 Hot Yoga Poses For Rapid Weight Loss

★Top 5 foods for glowing skin

★Best foods for healthy skin

★5 Ways to Dry Herbs

★Eating cheese does not raise cholesterol, study finds

★This is how many calories your tea and coffee habit is adding to your diet EVERY DAY

★4 Totally avoidable gym mistakes

★Mans lips exploded after he became 'addicted' to fillers

★Whole-body vibration may be as effective as regular exercise

★Dairy and vitamin D supplements protect against bone loss

©2019-2020 All rights reserved.