1st Trimester Core Workout
I briefly touched on safe workouts during T1 in a previous post (linked here), but today I wanted to dive a little deeper into safe core exercises that can and should be done during those first 13 weeks! There are obviously a lot of changes and struggles that are associated with T1, but luckily drastically changing up your workout routine isn’t one of them!
The 1st trimester is a perfect time to focus on your core and building muscle before your belly takes over and makes things difficult. There are also a ton of benefits to having a strong core during pregnancy like:
· Improves recovery post delivery
· Prevents and reduces low back pain/problems later in pregnancy
· Helps aid in labor
· Stronger core acts as a natural back brace to hold everything together
Over the course of pregnancy the body produces a hormone called relaxin which causes the body’s ligaments to relax in order to expand and grow along with baby. This is great for our pelvis during pregnancy and delivery, but it can make our bodies more susceptible to injury. This is why performing safe strengthening and stability exercises throughout pregnancy is so beneficial.
There are tons of articles out there with core exercise examples so be sure to do your research before diving into one! And as always, consult with your personal OBGYN before starting or continuing any exercise program! Everyone’s pregnancy is different so it’s super important to listen to what YOUR body is telling you when it comes to sets and reps!
Bird Dogs -- Start on hands and knees with a flat back and a tucked chin. Extend one leg while raising the opposite arm. Don’t let your back arch or your hips twist. Pretend you’re balancing a glass of water on your low back. Keep your abdominals tight. Hold for 10 seconds. Repeat 10 times, switching from side to side and keep your movements slow and controlled.
Pelvic Rocks -- Get on your hands and knees and position your hands directly under your shoulders and knees under hips. Take a deep breath in and tuck your head downward and move your tailbone upwards toward the ceiling. This will feel and look like the cat phase of the Cat-Cow pose in yoga. Hold this position for a few seconds. Exhale, bring your head up, and straighten or flatten your back. Hold this position for a few seconds. Repeat by alternating between curling and straightening. Be sure to engage your entire core as to not let your abdominals dome (or cone).
Transverse Abdominis Contraction -- This exercise targets your deepest abdominal layer. This muscle acts like a corset for your lumbar spine and pelvis. Lie with hips and knees bent. Slowly inhale and then exhale. Pull navel toward spine and hold for 3-5 seconds. Rest for 5 seconds. Repeat 10 times.
Transverse Abdominis Contraction with Reverse Tabletop -- Lie with hips and knees bent to 90/90. Slowly inhale and then exhale. Pull navel toward spine and slowly lower one leg and return holding for 3-5 seconds. Rest for 5 seconds. Repeat 10 times alternating legs.
Plank Toe Taps – Start in a push-up position. Lift one foot to tap to the side about 12 inches from your stationary foot then return, alternating feet. When in a plank position be sure to engage your core muscles as to not let the abdominal muscles dome (or cone). If our muscles aren't contracted properly this doming can lead to diastasis recti (which I will cover more in depth in a later post).
I’m super excited to continue to share safe and effective pregnancy workouts and exercises throughout my pregnancy journey! I’m doing as much research and continuing education as I can to ensure I give you all the most up to date information to keep you and your little one safe!
