Your Guide to Core Exercises During Pregnancy

Keeping fit while pregnant is important, but you want to find the best safe workout. Certain core exercises during pregnancy are permissible and recommended.

When you are expecting a baby, your body undergoes many changes every single day. You may discover many differences even in a single day, but it’s important to keep fit throughout your pregnancy as it benefits both you and the baby. There are things you should know, including what core exercises during pregnancy are considered safe.

How Should You Eat During Your Pregnancy?

Pregnant women require 350 calories in addition to their normal intake. However, this is true for women who don’t have a regular exercise routine. While the best thing to do is consume six smaller meals throughout the day, not everyone has the time for that. If that’s the case for you, it’s wise to have a few healthy snacks during the day to satisfy your hunger and keep your blood sugar levels even. Foods like yogurt, banana, apple, almonds, peanut butter and berries are all good. You can also satisfy your cravings after your regular exercise routine.

Why Should You Exercise While Pregnant?

Exercise is absolutely essential throughout your pregnancy. This doesn’t mean you have to incorporate anything overly strenuous into your daily routine, but you should remain active while you’re pregnant. It merely means that you frequently move during the day. Even lighter activities such as walking or swimming can help reduce your risk of injury.

If you have been diagnosed with a high-risk pregnancy that requires bed rest, you are the exception to the rule. However, generally, you can perform certain core exercises during pregnancy that can keep you healthier and fitter and that ensures you enjoy better sleep.

Exercises You Should Avoid

Certain types of exercises should be avoided during your pregnancy. These are strenuous movements that could potentially cause premature labor or even a miscarriage. Another risk you can face with these exercises involves a fall. Exercises that should be avoided include the following:

• Heavy weight lifting
• Some yoga positions and certain types of stretching
• Weight-bearing exercises in the lower body region like squats
• Vigorous hiking or climbing

Good Core Exercises During Pregnancy

It is advised that you avoid more strenuous exercises such as running during your pregnancy unless you were already a runner before you got pregnant. Staying active and fit during this time is crucial, which means you should not be sitting idly throughout the week and then exercising as that can lead to injury. You can take up the following exercise routine:

• Bicycling
• Pilates tailored for pregnancy
• Swimming
• Walking
• Yoga tailored for pregnancy

In terms of core exercises during pregnancy, the muscles that comprise your midsection should be strong to accommodate your growing baby and changing body. Certain workouts involving your abs are safe and even recommended. They include the following:

• Supported side angle: The supported side angle is a stretching exercise that works the obliques and can be done throughout all three trimesters. It’s done using an exercise ball placed under the pelvis while you sit with legs apart in the Warrior II shape. One forearm is at your side, cradling your belly for support, while you bring the opposite arm up and hold it for five seconds. Perform the exercise using the other side and repeat.
• Core breathing: Sit on an exercise ball with your back straight and hands on your belly. Inhale through the nose and exhale through the mouth. Relax your muscles by contracting your pelvis and tailbone and repeat as often as you’re comfortable doing.
• Standing crunch: Stand with your feet hip-width apart with slightly bended knees and your hands behind your head. Inhale while pulling in your belly and tucking your pelvis and exhale while bending slightly forward and squeezing your abs. Repeat 15 to 20 times.
• Cow/cat position: Get on all fours, inhale and look up while arching your back and letting your belly hang. Then, exhale while tucking in your chin and tailbone while your belly goes inward toward your spine. Keep mindful of your breathing and repeat the exercises.

Remember, it’s wise to perform core exercises during pregnancy. They can keep your strength up and prepare you for childbirth.