6 Core exercises for pregnancy & postpartum

In this follow along video, I’ll show you 6 safe core exercises for pregnancy and postpartum.

However, if you’re postpartum and have diastasis recti, this video is NOT for you.

If you’re unsure, go check this blog post on How to tell if you have diastasis recti?

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Leslie Abraham

By Leslie Abraham

6 core exercises for pregnancy and postpartum

Here is an overview of what I’m going to cover in this blog post:

Table of Contents

Why do core exercise during pregnancy?

And should you? I know it’s a question a lot of you, moms to be, have in mind. So the answer is yes and no.

No, because most of the abs exercises you were doing before your pregnancy are to be avoided at all now. Things like crunches, abs cycle, sit-ups, etc. are on the big NO list. 

Others can still be done but modified. Like planks, shoulder taps, push ups etc.

Yes, because working on strengthening your core to support the different changes going on in your body is very important. See, as your uterus grows lengthwise and width-wise (postero-anteriorly or from back to front), your spine curves are adapting. Especially your lower back curve. That’s why so many women during their pregnancy experience lower back pain, hip pain, sciatica etc.

That’s also true for your mid-back and neck. It’s not only one curve (lower back or lumbar) adapting, your whole spine has to accommodate these changes going on in your body (and of course, the growth of your breasts will also play on that). 

core for pregnancy evolution

So which core exercises during pregnancy are safe? 

It’s a simple answer: the ones that don’t build up too much pressure in your abdomen. We call it Intra Abdominal Pressure or IAP.  

It’s the pressure measured in your abdominal cavity. It’s raised when you’re coughing, sneezing, bearing down and of course, during pregnancy. Having a growing uterus and baby will definitely raise this IAP.

From what I just explained, you can understand that IAP is NOT a bad thing as it naturally occurs. But we want to be aware of this during pregnancy and avoid building it up even further or consistently, if we want to be preventive with diastasis recti and pelvic floor dysfunctions later on.

That’s why repeated movement, over time, like crunches, sit-ups, abs cycles etc. where you’re constantly building up this pressure even more, are to be banned from your routine during your pregnancy. And moreover, you’re creating some pressure against the pelvic floor, making it dysfunctional over time, and against your abdominal wall, increasing the separation between your rectis abdominis, making you at a higher risk for dysfunctional diastasis recti (see 5 exercises for diastasis recti).

Like I want to say, it’s all about working out smarter and supporting your pregnancy rather than just exercising. The best way to work on your core during pregnancy is to breathe it out. I’m showing you, in the above video, how to breathe using the DCP breathing method (diaphragm, core, pelvic floor breathing). You are making these muscles all work together, instead of pushing against the core and pelvic floor when breathing out (like we were taught to do it, usually).

It’s all about working out smarter and supporting your pregnancy rather than just exercising

Posture matters a lot too. Taking 2 seconds, before each exercise, to make sure that you are seeking length in your spine, rolling your pelvic bones back and bringing the chin down, should be at the top of your checklist.

By making your abs stronger and working all together with your pelvic floor muscles and diaphragm in all 3 dimensions, you’re supporting your changing body and you’ll lower the “heaviness” feeling that you might experience on your hips and lower back.

That’s what this video is about, showing you different kinds of exercise that will benefit both your core strength and support your changing body.

When to start core exercise for postpartum?

And, most importantly, how should you start?

I think that’s what really matters. We all heard about the 6 weeks mark and check-up to be cleared for going back to exercise. Which is equivalent to the 40 days that women from cultures around the world are taking to let their body recover. And it’s so important, I can’t stress that enough.

However, (I’m sure you felt that one coming!), it does not mean that you should wait to start your postpartum recovery. 

But what can you do, right? No workout, no crazy abs exercise or jumping around. I completely forbid you to do so (and for the last 2, it is true for more than 6 weeks anyways).

The best way to start your postpartum recovery is to breathe it out (yes, again! Sorry to be so predictable!). Go back to my DCP breathing technique, and just stay there and breathe. Be adventurous, explore new positions: quadruped, child’s pose, seated, standing up, bent over with your elbows on a table, etc.

The best way to start your postpartum recovery is to breathe it out

With that kind of breathing, you will strengthen your abdominal wall, drain and massage your uterus, bladder, intestines, and kidneys, relieve the tension and promote the healing of the surrounding ligaments, but also bring all your organs up, preventing prolapse. 

Most of all, breathing from the pelvic floor will protect it, and alleviate some pain or tension you might feel in this area. No unwanted pressure against it or against your abdominal muscles, specifically the rectis abdominis. 

Once you feel a bit more energized and getting more in touch with your body sensations, you can SLOWLY dive into some exercises (you can check this video here showing you 5 safe exercises if you have diastasis recti). Do NOT over do it. IT TAKES TIME.

I can’t say it enough. If there is one thing you do not want to rush, it’s your postpartum recovery. You really have to listen to your body, all the cues it’s giving you: the discomforts, the pain, the cravings, etc. They are all signs of something going on. If you feel discomfort in your back and hips, doing some DCP breathing for 3 to 5 breath cycles is not a bad idea. As time goes by and you have more experience, add some of the moves I showed you in the video.

Now, if you’re weeks, months or even years postpartum (you stay postpartum all your life), and you didn’t really ever start a proper postpartum recovery, well it’s not too late.

Why are we doing this, even years after? Maybe you still feel your abdomen being a bit “squishy”, or you feel “weak” in the ab area, or sometimes you pee your pants a little when you laugh with friends or sneeze a bit too heavily.

All of those are signs that you lack proper core and pelvic floor support. See here, I didn’t use the term “weakness”.

Because sometimes, pelvic floor dysfunction like urinary incontinence can be caused by of a too tight pelvic floor.

So kegels, the next logical solution we think about when talking of pelvic floor dysfunction, are not the answers. Over-activation and incorrect execution can do more harm than good. 

If there is one thing you do not want to rush, it’s your postpartum recovery. You really have to listen to your body, all the cues it’s giving you

Your pelvic floor or your core muscles need to be worked on considering the environment. Meaning that they need some holistic work. You don’t isolate these muscles and solely work on them, you have to be conscious of the big picture, and integrate core (tva, obliques, rectus abdominis), pelvic floor muscles and also other muscles activated when you breathe. Once you master this and gain more control of it, you can add more actors in the picture.

Like doing a lunge with obliques and tva activation for instance. 

That’s exactly what I’m showing you in this video.

If you need more help and assistance to start your pregnancy support journey or your postpartum recovery, you can always reach out to me to schedule a free online zoom call.

6 core exercises for pregnancy and postpartum, step-by-step

Here is a step-by-step detailed guide of the different core exercises for pregnancy and postpartum I’m showing you in the video:

6 core exercises for pregnancy and postpartum

1. Quadruped breathing :

This one is really beginner level. And whether you’re pregnant or postpartum, you’ll find much relief doing it.

Start in a quadruped position, making sure that your hands are right below your shoulders, and you’re pushing away from the mat. Place your feet hips width apart. 

Make sure that your back is nice and long, and your chin is down. 

Start by breathing in through the nose, and then breathe out through the mouth. As you do so, engage and lift the pelvic floor muscles up, bring the belly in, gently, without squeezing too much, gently hugging baby. Think about your belly button going up to the ceiling and up to your ribs. 

Breathe in again through the nose, relax the pelvic floor, belly out and down to the mat. 

Repeat.

6 core exercises for pregnancy

2. Side plank:

This exercise is a modification of your regular side plank. Start on your side, with your elbow below your shoulder, and at your butt level.

Breathe in there, breathe out, lift the hips up and push them forward. Gently lift the pelvic floor, keep breathing out, hug the baby and belly button up to your ribs. 

Go back down, breathe in, pelvic floor relaxed.

Repeat on both sides.

3. Leg extension + ball roll:

I love this exercise, that could replace a full plank. It’s a bit more advanced as you are adding upper and lower body movements. 

You can use a soft ball or even a pillow if you don’t have any equipment.

Start in a quadruped position. Again, watch your posture here. Make sure that your hands are right below your shoulders, and that you’re pushing away from the mat. Place your feet hips width apart. 

Make sure that your back is nice and long, and your chin is down.

Place the ball in front of your left hand. On an exhale, roll the ball up with your left arm and push the right leg back, driving the movement through your heel. Keep breathing out through the mouth, engage the pelvic floor and bring the belly gently in.

Breathe in, come back to your starting position, pelvic floor relaxed. 

Repeat on both sides.

6 core exercises for pregnancy

4. Reverse plank, with band:

In this exercise, we’ll work on a different type of plank. You can add a band above your knee caps, but this is not mandatory.

Place your hands behind you and find a comfortable angle with your wrists. Feet are flat on the floor, shoulder width apart.

Breathe in there, relaxed. Breathe out, lift the hips up, straighten your elbows, squeeze the glutes up, pelvic floor engaged and hugging baby. Push gently against the band, resist against it.

Breathe in, go back down, belly out, pelvic floor relaxed. 

Repeat.

5. Kneeling, and side twist:

For this exercise, you’ll need a ball, yoga block or pillow. This exercise is a little bit more advanced.

Start seated on your knees. Ball on your left side. Breathe in, belly out. Breathe out from the pelvic floor and bring your right foot to the side, foot flat on the floor. As your hips are turning to the right, bring your hands up, letting your shoulders move with your hips, not any further. Your shoulders are staying down, away from your ears.

Breathe in, go back on your knees, belly out, pelvic floor relaxed.

Repeat.

6. Quadruped clams:

Last exercise of this session. You can use a mini band and place it above your knee caps. Again, if you don’t have one, you can do without.

Start in a quadruped position. Again, watch your posture here. Make sure that your hands are right below your shoulders, and that you’re pushing away from the mat. Place your feet hips width apart. 

Make sure that your back is nice and long, and your chin is down.

Breathe in, belly out. Breathe out, and push against the band with your left knee. You don’t have to bring your knee all the way up. It can just be a movement intention. I really want you to place your attention on your hips here. You want to keep them leveled and avoid rounding or arching at your lower back. When breathing out, bring the pelvic floor up, as always. Keep your back long.

Breathe in, come back to your quadruped position. Relax the pelvic floor and let your belly come out. 

Repeat on both sides.

6 core exercises for pregnancy

Again, if you need more help and assistance to start your pregnancy support journey or your postpartum recovery, you can always reach out to me to schedule a free online zoom call. Always a pleasure to help and support Mamas during their journey!

Disclaimer: Bonjour Baby strongly recommends that you consult with your physician before beginning and enrolling in any exercise program, even if you are in good physical condition, not suffering from any complications, and able to participate in the exercise.
Bonjour Baby is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind or in determining the effect of any specific exercise on a medical condition.

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