Why you SHOULD include core work in your pregnancy
You may well think that because your abdominals separate in pregnancy you should stop all core work, right?
NO! Just because there’s some changes there doesn’t mean that you should stop strengthening the abdominals.
In fact doing so can help mitigate:
Pelvic Girdle Pain
Back pain and
Help you push baby out!
Make your healing and recovery easier
Keep up the core work - curl ups might not be possible but on the Pilates Reformer there are so many ways to strengthen those abdominal muscles.
Here’s some key things to focus on:
Learning to engage your TVA
Engaging your transverse abdominus (TVA) muscle is crucial for maintaining core stability and managing intra-abdominal pressure. The TVA is the deepest layer of your abdominal muscles, wrapping around your spine like a corset to provide essential support. Proper engagement of this muscle can enhance your overall strength and reduce the risk of injury and aches and pains during pregnancy like lower back pain or pelvic girdle pain.
Breathing Diaphragmatically
Breathing diaphragmatically is another vital component of core stability. The diaphragm, your primary breathing muscle, works in harmony with the pelvic floor, abdominal muscles, and lower back muscles. Mastering diaphragmatic breathing ensures that you are using your diaphragm to its fullest capacity, which is particularly important during pregnancy when the growing baby occupies more space and makes it harder to breathe fully and easily.
Be aware of coning or doming
Coning or doming, is where the midline abdominal tissue (linea alba) protrudes beyond the abdominal muscles, resembling a cone or bulge. Intermitent coning it won’t be causing you issues but it can indicate excessive pressure along the midline of the abdomen, which can overstretch and weaken the linea alba, potentially leading to a more pronounced diastasis recti which might take longer to restrengthen.
While some separation of the abdominal muscles during pregnancy is normal, additional stress can hinder postpartum healing. If you notice coning or bulging during core exercises, it is a sign to modify the movement or lighten the load to prevent overloading the already stretched abdominals.
Want to work your pregnancy core with me? You can do so at my home studio on Frensham near Farnham, Surrey.
