Did you see my guest post I did for my friend Amanda over at Fit Pregnancy and Parenting this week? I’d love for you to check it out!
Third Trimester Pregnancy Training
So, you may not be training for a six pack during pregnancy, but that does that mean you should just give up on training your core during the 9-10 months you are pregnant?
No!
Just like I recommend that if you plan to train pullups during pregnancy you get really damn good at pullups before you get pregnant, I highly recommend that you work on strengthening your core prior to getting pregnant as well.
One thing I know is that heading into pregnancy feeling strong and healthy makes the entire experience much more manageable.
Here are four quick reasons training your core during pregnancy is a good idea:*
- Less back pain
- An easier labor
- A faster and easier postpartum recovery
- If untreated your client will eventually train her body to rely on other muscles (e.g. hip flexors) to stabilize her pelvis because the anterior core is now useless to them. Source.
* Like all things, some women are advised to avoid certain exercises during pregnancy!
If you are pregnant, have been pregnant in the past or want to get pregnant in the near future you’ve likely heard about the condition called Diastasis Recti.
Diastasis Recti is the resulting separation of the rectus abdominis muscles bellies, as the linea alba becomes stretched and lax. The most common cause of diastasis recti is pregnancy, although it can be seen in men and children too. (Read more about diastasis recti.)
What core exercises should you avoid during pregnancy?
The following exercises tend to put a lot of pressure on the belly, making the diastastis recti worse.
- Planks and pushups. (likely fine in early pregnancy)
- Anything where you must lie on your back such as deadbugs, leg lifts, etc. (likely fine in early pregnancy)
- Please for the love of all that is good…steer clear of crunches always!
- Remember that traditional ab work post-pregnancy might sound like a great idea, but in reality it’s probably making your situation worse and causing you to keep your belly “bump” longer.
Don’t worry though, you can and probably should still be training your core to not only avoid making your diastasis recti worse, but to improve it post-pregnancy!
My Favorite Pregnancy Core Exercises for training:
The following six exercises have been my favorite exercises for training my core during pregnancy. Obviously, if you can’t do some of these exercises pre-pregnancy they are probably not a great fit for you.
Training during pregnancy is all relative. What may be a difficult workout for one woman may be much more simple for someone else, based on training experience, fitness level, pregnancy differences, etc. These were appropriate exercises for me based on all of the above.
Pullups. Duh.
Military Presses. Yup, another “hidden” core exercise.
Tall Kneel Press-Outs
Overhead Walks
Suitcase Carries (or suitcase iso-holds)
Farmers Walks
If you take the time to strengthen your core and your back pre-pregnancy, during pregnancy and again after pregnancy, you’ll be so glad you did. A happy back during pregnancy and a flatter tummy postpartum by smart prenatal and postnatal training…yes please!
Start strong. Stay strong. Recover strong. 🙂
Check out Jessie Mundell’s recommendation for the 5 best post pregnancy core exercises!
Please note: I am not a doctor. You should get clearance from your doctor before beginning any exercise program. Additionally, what feels “light” or like an “easy workout” for me may be one of the toughest ones you’ve done in a long time so please use caution and use your head. What I am doing isn’t necessarily right for you.
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