The words "core exercises" bring to mind ab workouts -- hardly something that seems appropriate or even possible for someone with a baby belly. The truth is, core strengthening exercises work deep abdominal muscles, back muscles and the interior support muscles that protect your spine. The stronger these muscles are, the more support they provide, which helps ease back pain and makes pushing easier during delivery. Not all core exercises are appropriate for pregnancy, so talk to your doctor about your program before you begin.
The Position Debate
Many core exercises require you to get into the supine position, which means flat on your back. The supine position poses risks to mother and baby because your growing uterus can compress an artery called the vena cava, which is crucial for healthy blood flow. The American College of Obstetrics and Gynecologists recommends women avoid this position after the first trimester, but this may be a conservative approach. Your doctor may permit you to lie on your back for one to three minutes at a time during your second trimester, especially if the benefits of a strong core outweigh the risks of such a short time in the supine position. One to three minutes is enough time to do most core strengthening exercises. Avoid the supine position during the third trimester.
Abdominal Exercises
Situps help tone your abdominal muscles. Use an exercise ball for support and to avoid the supine position. Stop your crunch at 45 degrees rather than performing a full crunch, the California Pacific Medical Center recommends. Full crunches may worsen diastasis recti, a naturally occurring condition in which your abdominal muscles split during pregnancy. Try Pilates and yoga exercises, like knee raises, head lifts and leg raises from a supine position. Practice deep belly breathing from a seated position by filling your abdomen with air and expanding your belly on the inhale and pulling your belly button toward your spine on the exhale.
Back Exercises
Stretch and tone your back muscles with simple stretches. For example, inhale deeply and raise your arms above your head in a deep 20-second stretch. Bring your palms together behind your back. Stretch and hold for 20 seconds. Repeat this sequence five times. For more of a challenge, practice the plank position by assuming a pushup-like stance. Place your palms and elbows on the mat while firming your core and resting your weight on your forearms. Try the pelvic tilt to relieve back pain.
Safety
If you enter the supine position during the second trimester, avoid any exercise that requires you to lift your head and shoulders together, like crunches. Doing so increases the pressure on the vena cava. Talk to your doctor if your core workouts cause abdominal pain, cramping, spotting or bleeding. Avoid any activity that makes you dizzy or increases the risk that you'll lose your balance and fall.
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