Pre-Natal Core Strengthening Workout

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Doing core work during pregnancy is very beneficial!  In fact, staying sedentary while pregnant can be more threatening to your health than being active, so if your doctor gives you the okay to exercise, go for it momma!  Having a strong core during pregnancy will help your posture as your belly grows, decrease lower back pain, increase your stamina during delivery, and aid in recovery.  A lot of pregnant women assume core work should be eliminated during pregnancy, but moms should be focusing on strengthening their core muscles to maintain a fit and healthy body during this special time in their lives.  Now, let’s get started!

Pre-Natal Core Training

Plank to Downward Dog
Start in a high plank position with hands directly under shoulders.  Maintaining this position, lift your hips to the sky as you perform a downward dog and then return to plank.  Repeat this combination 10-15x.

Pre-Natal Core Training

Bird-dog
On all fours with hands directly under shoulders and knees under hips, extend your right arm out in front of you as you simultaneously extend the left leg out behind you.  Continue alternating your reaches between the right and left side of your body.  Do 10-15 repetitions on each side.

Pre-natal Core Training

Bear Walk
With hands directly underneath the shoulders and knees under the hips, tuck your toes underneath you and lift your knees slightly off the ground.  Step back to a high plank position, right foot then left foot, and then walk back into the bear position, right foot then left foot underneath the hips.  Do 8-10 reps beginning with the right foot and 8-10 reps beginning with the left foot.  Modification: Hold the bear position and eliminate the walk out to plank.

Pre-Natal Core Training

Plank with Rotation
Begin in a high plank position with hands directly under shoulders.  Alternate reaching up to the sky by rotating your body and lifting the chest away from the ground.  Do 10-15 repetitions on each side. Progression: Add a push-up between each rotation.

Pre-Natal Core Training

Side Plank with Rotation
Maintain a side plank position with your right elbow stacked underneath your right shoulder.  Optional: Place your left hand behind your head and rotate your left elbow down towards your right hand.  Repeat 10-15x

Pre-Natal Core Training

Hip Press
In a supine position, place your hands directly underneath your shoulders and keep your knees bent 90 degrees.  To start, lift your hips off the floor and raise them to a bent knee reverse plank position, and then lower hips back to the start position.  Repeat 10-15x.

You can incorporate these six exercises into your workouts through each trimester of your pregnancy.  Now go ahead momma, grab that cute workout top and show off that preggo belly, you are doing amazing things for yourself and your baby that will have lasting benefits!

 

Christin Magnus (31 weeks pregnant and expecting her second child), Fabletics Master

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