Pregnancy brings about significant changes in a woman’s body, and as the baby grows, the abdominal muscles and pelvic floor are particularly affected.
Maintaining a strong, supportive core throughout pregnancy is essential for supporting the growing baby, alleviating back pain, and preparing the body for labour and delivery. However, it is important to approach core exercises with caution during pregnancy, as some exercises may put undue pressure on the pelvic floor, which can lead to issues such as pelvic organ prolapse or urinary incontinence.
In this article, we’ll discuss safe core exercises that can help strengthen the abdominal muscles without overloading the pelvic floor, ensuring that both the core and pelvic health are supported during pregnancy.
Why Focus on Core Strength During Pregnancy?
A strong core during pregnancy is vital for several reasons:
- Posture Support: As the baby grows, the center of gravity shifts forward, which can strain the lower back and pelvis. A strong core helps maintain good posture, alleviating strain on the spine.
- Pelvic Floor Protection: The pelvic floor muscles work alongside the abdominal muscles to support the uterus and prevent issues such as incontinence or prolapse. Strengthening the core in a balanced way can help avoid placing undue pressure on these muscles.
- Pain Relief: Strengthening the core can help relieve common pregnancy discomforts like back pain, hip pain, and pubic symphysis pain by providing better support for the pelvis and lower back.
- Labour Preparation: Core exercises can also help prepare the body for labor by improving stamina, breathing control, and muscle coordination for the pushing phase.
It’s crucial to choose the right type of core exercises. Some exercises that traditionally target the abdominals may not be suitable during pregnancy, as they can increase intra-abdominal pressure and strain the pelvic floor. Instead, we focus on exercises that promote functional strength without compromising pelvic health.
Safe Core Exercises During Pregnancy
Here are several safe core exercises that can help strengthen the abdominal muscles without putting undue pressure on the pelvic floor. These exercises focus on engaging the deep abdominal muscles, improving posture, and supporting pelvic health.
Pelvic Tilts (Cat-Cow Variation)
Pelvic tilts are a great exercise to activate the core while also engaging the pelvic floor and relieving tension in the lower back.
Instructions:
- Begin on all fours (hands under shoulders, knees under hips) in a neutral spine position.
- Inhale, gently arch your back, letting your belly drop toward the floor (cow pose).
- Exhale, tuck your pelvis under and round your spine (cat pose), gently drawing your belly button toward your spine.
- Continue alternating between these two movements, focusing on gentle, controlled movement.
Benefits: This exercise strengthens the deep core muscles (transverse abdominis), improves spinal mobility, and activates the pelvic floor without excessive pressure on the pelvic area.
Modified Plank
The plank is an excellent core exercise, but it can put pressure on the pelvic floor when performed incorrectly during pregnancy. A modified version can be used to build core strength while minimizing risk.
Instructions:
- Start in a kneeling position with your hands directly under your shoulders and knees under your hips.
- Step your knees back slightly, keeping a straight line from your head to your knees (this is your starting position).
- Engage your core by drawing your navel in toward your spine, keeping your body in a neutral position.
- Hold for 10-20 seconds, gradually increasing the time as you build strength.
Benefits: This modified plank strengthens the deep core muscles while reducing pressure on the pelvic floor. Avoid allowing your belly to sag or arch excessively to keep the focus on the core.
Bird Dog (Modified)
The bird dog exercise targets the core muscles while also improving balance and stability. A modified version during pregnancy ensures pelvic floor protection.
Instructions:
- Start on all fours, with hands under your shoulders and knees under your hips.
- Engage your core and slowly extend your right arm forward while extending your left leg back, keeping both in line with your body.
- Hold for a few seconds, then return to the starting position and repeat on the other side.
Benefits: This exercise strengthens the transverse abdominis, which helps support the pelvis, while also improving overall body control and coordination. It is an excellent functional movement for both core strength and stability.
Side-Lying Leg Lifts
Side-lying leg lifts target the obliques and lower abdominals while also working the hip muscles.
Instructions:
- Lie on your side with your legs extended straight, one on top of the other.
- Support your head with your arm, and use your other arm to stabilize your body in front of you.
- Slowly lift your top leg upward, engaging your lower abdominal muscles to keep your pelvis stable.
- Lower the leg back down with control, and repeat on the other side.
Benefits: This exercise strengthens the obliques and lower abs, which are important for stability and supporting the growing belly. It also helps protect the pelvic floor by promoting alignment and reducing the strain on the pelvic region.
Seated Core Engagement (Seated Belly Breaths)
This simple exercise focuses on engaging the core and pelvic floor without stressing the abdominals too much.
Instructions:
- Sit comfortably in a chair with your feet flat on the floor and your back straight.
- Inhale deeply, letting your belly expand with air.
- As you exhale, gently draw your belly button toward your spine, engaging your abdominal muscles.
- Continue this breathing pattern for 5-10 minutes, focusing on the gentle engagement of the core.
Benefits: This exercise activates the deep core muscles and helps promote mindfulness of pelvic floor engagement. It’s also a great way to connect with your body and relax during pregnancy.
Additional Tips for Safe Core Training During Pregnancy
- Avoid Excessive Crunches: Traditional abdominal crunches or sit-ups can place unnecessary pressure on the pelvic floor, potentially leading to pelvic health issues such as prolapse. Instead, focus on exercises that support both the core and pelvic floor, like the ones mentioned above.
- Engage Your Pelvic Floor: Be mindful of pelvic floor engagement when performing core exercises. Before initiating any movement, gently engage your pelvic floor muscles (the muscles used to stop urine flow) to provide support during exercise.
- Breath Control: During core exercises, focus on proper breathing techniques. Exhale as you perform the more challenging phase of the movement (e.g., extending the arm or leg in Bird Dog). This helps prevent excessive intra-abdominal pressure and supports the pelvic floor.
- Consult a Specialist: If you have any concerns about your core exercises or pelvic health during pregnancy, consult a pelvic health physiotherapist. They can provide personalized recommendations and assess your movement patterns to ensure you’re exercising safely.
Conclusion: Supporting a Strong and Healthy Core During Pregnancy
Core strength during pregnancy is essential for maintaining good posture, reducing discomfort, and preparing the body for labor. By choosing safe, gentle exercises that engage the deep abdominal muscles without putting undue pressure on the pelvic floor, you can strengthen your core while safeguarding pelvic health. Consistent practice of these exercises will help support your growing baby, alleviate common pregnancy aches, and prepare you for the physical demands of childbirth. Always listen to your body, and consult with a healthcare provider if you have any concerns about your core workouts during pregnancy.
For further advice, book an appointment with one of our Pelvic Health Physiotherapists HERE