Best Exercises to Build a Strong Prenatal Core & to Prevent Post-Pregnancy Pooch

Training your core while pregnant might seems confusing. Especially when you don’t know exactly which exercises might be safe for you to perform. Moreover, there are also targeted exercises that need to be modified to fit your body and take care of your pregnancy. However, before we get into it, you should know that these exercises will be necessary if you want to prevent post-pregnancy pooch. Thus, keep reading and see what I have for you!

As you will see during your pregnancy, your core will modify and your body will suffer normal changes. However, if you maintain the abdominal strength through appropriate exercises, you will get a prenatal fitness plan to help you when you give birth.

Furthermore, these exercises will also be beneficial for you back problems, they will reduce the excruciating pelvic pain and will make pushing during labor so much easier. Not to mention, your recovery time postpartum will be on point. In order to achieve these goals, follow these exercises to get a better visual on how you should work your core muscles.

1. Bird Dog Exercise

Image Credits: Bird Dog Exercise

Start on all fours, keeping your back straight;
Position your shoulders directly over wrists and your hips over knees;
Extend at the same time the opposite arm and leg, tightening your core muscles;
Pull your elbow and your knee under your torso and then slowly extend again.
Repeat this motion for 20-30 seconds and then repeat on the opposite side.

2. Cat & Cow Pose

Image Credits: Cat & Cow Pose

Start again on all fours, with your back straight;
Position your shoulders directly over wrists and your hips over knees;
Inhale to arch your back, reaching your tailbone to the sky and chest forward (The Cow Pose);
Exhale to round your spine with your head and tailbone reaching for the ground while the middle of the back reaches for the spine (The Cat Pose);
Repeat this movement for 20-30 seconds and then repeat it on the opposite side.

3. Pelvic Tilt Exercise

Image Credits: Pelvic Tilt Exercise

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You can start by kneeling on all fours or standing on a wall.
Place your feet at a shoulder width and keep spine straight;
Take a deep breath in;
While exhaling, slowly draw your belly button to spine;
Keep your back straight, and rock your pelvis back and forth;
Hold this position for 5-10 seconds and try doing about 10 reps.

4. Bridge Pose

Image Credits: Bridge Pose

Start on your back;
Engage your pelvic floor;
Push through your heels and easily start lifting your pelvis;
Make sure to squeeze your bottom to push your hips off the ground;
Hold this position for about 5-10 seconds and then repeat 10 times.

5. The Camel Pose

Image Credits: The Camel Pose

Start from a kneeling position and tuck under your toes;
Place your hands on your lower back;
Lift your chest up as you arch back, reaching for your ankles;
You could also keep your hands on your lower back;
Hold this position for five or eight breaths, then return to the starting position. Do it two more times.

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