Pregnancy is a transformative journey, bringing incredible joy and anticipation, but also significant changes to your body. As your baby grows, your abdominal muscles stretch and weaken, potentially leading to back pain, pelvic floor issues, and diastasis recti. But what if you could proactively strengthen your core in a safe and effective way throughout your pregnancy, leading to a more comfortable and empowered experience? Discover the power of targeted exercises designed to support your changing body.
 |
| Deep Core Engagement Protecting Your Pregnancy Abdomen |
Many women are unaware of the critical role their deep core muscles play, not just in supporting their growing bump, but also in facilitating a smoother labor and postpartum recovery. Forget endless crunches – the key lies in understanding and practicing Deep Core Engagement| Protecting Your Pregnancy Abdomen. This isn't about achieving a six-pack; it's about creating a strong, supportive foundation that will benefit you and your baby throughout your pregnancy and beyond.
This article will guide you through the essential principles of deep core engagement, providing practical exercises and modifications suitable for each trimester. We'll explore how to properly activate your transverse abdominis, pelvic floor, and diaphragm, empowering you to take control of your core strength and stability. Get ready to embrace a proactive approach to your pregnancy, fostering a stronger, healthier, and more comfortable journey for both you and your little one.
Understanding Your Core During Pregnancy
Before diving into deep core engagement exercises, it's crucial to understand the architecture of your core and how pregnancy impacts it. Your core isn't just your "six-pack" abs; it's a complex network of muscles that work together to stabilize your spine, pelvis, and ribcage. 📈 These muscles play a vital role in maintaining posture, balance, and movement, and they're especially important during the dramatic physical changes of pregnancy.
Think of your core as a canister composed of several key players. The transverse abdominis (TVA) acts like a corset, wrapping around your torso and providing deep support. The pelvic floor muscles form the base of the canister, supporting your pelvic organs and contributing to bladder and bowel control. The diaphragm, your primary breathing muscle, forms the top of the canister, working in coordination with the other core muscles to regulate intra-abdominal pressure. And finally, the multifidus, a deep spinal muscle, provides segmental stability to the spine.
The Impact of Pregnancy on Core Muscles
Pregnancy significantly alters the function and structure of these core muscles. As your uterus expands to accommodate your growing baby, the abdominal muscles, particularly the rectus abdominis (your "six-pack" muscle), stretch and thin. This stretching can lead to diastasis recti, a separation of the rectus abdominis muscles along the midline of your abdomen. ✅
Furthermore, the increased weight and shifting center of gravity during pregnancy place additional stress on the pelvic floor muscles, potentially leading to weakness and dysfunction. Hormonal changes, specifically the increase in relaxin, also contribute to ligament laxity, further impacting core stability. All of these changes can contribute to common pregnancy discomforts such as back pain, pelvic pain, and urinary incontinence. Therefore, understanding these changes is the first step in proactively addressing them.
Key Core Muscles to Focus On
To effectively protect your pregnancy abdomen, it's essential to understand the specific roles of each core muscle and how to activate them properly. Focusing on these muscles will provide a strong and supportive foundation for your changing body.
Here are the core muscles you should focus on:
- Transverse Abdominis (TVA): Your deepest abdominal muscle, responsible for core stability and spinal support. Think of drawing your belly button towards your spine.
- Pelvic Floor Muscles: These muscles support your pelvic organs and play a crucial role in bladder and bowel control. Imagine gently lifting and squeezing the muscles as if you're trying to stop the flow of urine.
- Diaphragm: Your primary breathing muscle, which works in coordination with the other core muscles to regulate intra-abdominal pressure. Practice diaphragmatic breathing by inhaling deeply into your belly, allowing it to expand, and exhaling slowly, drawing your belly button towards your spine.
- Multifidus: A deep spinal muscle that provides segmental stability to the spine. Focus on maintaining a neutral spine during exercises to engage this muscle.
By learning to consciously engage these muscles, you can create a strong and supportive core that will help you navigate the physical demands of pregnancy and prepare you for labor and postpartum recovery. Remember that proper form and controlled movements are paramount throughout this process. These muscles work together like a symphony, so engaging each one correctly is key.
"During pregnancy, it's not about doing more, it's about doing it right. Focusing on the deep core muscles with intention and proper technique can make a world of difference in your comfort and overall well-being."— Dr. Amelia Rodriguez, Certified Prenatal Fitness Specialist
Safe Deep Core Engagement Techniques
Now that you understand the importance of deep core engagement during pregnancy, let's delve into specific techniques you can use to safely and effectively strengthen your core. These techniques focus on activating the right muscles in the right way, avoiding excessive strain on your abdominal wall and pelvic floor. Remember to always listen to your body and consult with your doctor or a qualified prenatal fitness professional before starting any new exercise program. 📈
The Transverse Abdominis (TVA) Activation
The Transverse Abdominis (TVA) is the deepest abdominal muscle, acting like a natural corset around your torso. Activating it properly is the foundation of deep core engagement. It's about drawing your abdominal wall inwards, towards your spine, without holding your breath or tilting your pelvis excessively. Think of gently hugging your baby closer to your spine.
Here's how to find and activate your TVA: Lie on your back with your knees bent and feet flat on the floor. Place your fingertips just inside your hip bones. Gently draw your belly button towards your spine, as if you were trying to zip up a tight pair of pants. You should feel a gentle tension under your fingertips, indicating that your TVA is engaged. Avoid bearing down or holding your breath. Practice this activation several times a day, gradually increasing the duration of the hold. ✅
Pelvic Floor Connection
Your pelvic floor muscles work in synergy with your TVA to support your core and pelvic organs. These muscles are located at the base of your pelvis and play a vital role in bladder and bowel control, as well as sexual function. Pregnancy puts significant strain on the pelvic floor, so learning to properly engage and relax these muscles is essential.
To connect with your pelvic floor, imagine you are trying to stop the flow of urine mid-stream or preventing yourself from passing gas. Gently squeeze and lift these muscles upwards and inwards. Avoid clenching your buttocks or inner thighs. Hold the contraction for a few seconds, then slowly release. It's crucial to be able to both contract and fully relax your pelvic floor muscles. Practice these exercises regularly throughout the day.
Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, is a foundational technique for deep core engagement. The diaphragm, the primary muscle involved in breathing, is directly connected to your core muscles. Practicing diaphragmatic breathing helps to coordinate the movement of your diaphragm, TVA, and pelvic floor, promoting optimal core function. This also encourages relaxation, which is beneficial during pregnancy.
Here's how to practice diaphragmatic breathing: Lie on your back with your knees bent or sit comfortably in a chair. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise while keeping your chest relatively still. Exhale slowly through your mouth, allowing your belly to fall. Focus on feeling the gentle expansion and contraction of your abdomen with each breath. Practice this breathing technique for several minutes each day.
Here are some additional tips to keep in mind when practicing diaphragmatic breathing:
- Ensure your shoulders are relaxed.
- Avoid forcing the breath; it should feel natural and easy.
- Focus on the movement of your belly rather than your chest.
By incorporating these tips into your practice, you'll enhance the effectiveness of diaphragmatic breathing and promote a deeper connection to your core. This mindful breathing technique is not only beneficial for core strength but also for stress reduction and overall well-being during pregnancy. 💡
Integrating Core Engagement into Daily Activities
Deep core engagement isn't just about dedicated exercise time; it's about integrating these principles into your everyday movements. This will help you maintain core stability and support your growing belly throughout the day. By consciously engaging your core during everyday activities, you can significantly improve your posture, reduce back pain, and prepare your body for labor and delivery.
Here are a few examples of how to integrate deep core engagement into your daily routine:
- When Lifting: Before lifting anything, even light objects, engage your TVA and pelvic floor. Bend at your knees, keeping your back straight, and lift with your legs.
- While Sitting: Maintain good posture by sitting upright with your shoulders relaxed and your core engaged. Avoid slouching, which can put unnecessary strain on your back.
- During Walking: Engage your core and pelvic floor as you walk, maintaining a neutral spine and a comfortable pace.
By consciously applying these techniques to your daily activities, you'll reinforce your core strength and stability, promoting a healthier and more comfortable pregnancy. Remember that consistency is key. The more you practice, the more natural these movements will become. This proactive approach will contribute significantly to your overall well-being and prepare you for the physical demands of motherhood.
| Technique | Description |
|---|---|
| TVA Activation | Drawing the belly button towards the spine without holding breath. |
| Pelvic Floor Connection | Gentle squeeze and lift of the pelvic floor muscles. |
| Diaphragmatic Breathing | Deep breathing that allows the belly to rise and fall. |
"Empowering women with the knowledge and tools to safely strengthen their core during pregnancy is crucial for a healthier and more comfortable journey into motherhood. Prioritizing consistent and mindful core engagement can make a profound difference."— Eleanor Vance, Certified Prenatal Fitness Specialist
Exercises to Protect Your Pregnancy Abdomen
Now that you understand the importance of your core and how pregnancy affects it, let's explore some effective exercises to protect your abdomen and support a healthy pregnancy. These exercises are designed to strengthen the deep core muscles, improve posture, and alleviate common pregnancy discomforts. Remember to always consult with your healthcare provider or a qualified prenatal fitness professional before starting any new exercise program, especially during pregnancy. ✅
It's crucial to listen to your body and modify exercises as needed to accommodate your changing shape and energy levels. Pay attention to any pain or discomfort and stop if you feel anything beyond mild muscle fatigue. Proper form is essential to avoid injury and maximize the benefits of each exercise. Keep breathing evenly throughout each movement. 📈
Diaphragmatic Breathing (Belly Breathing)
Diaphragmatic breathing is foundational for deep core engagement and relaxation. This technique helps to activate the diaphragm and pelvic floor muscles, promoting optimal core function and reducing stress. It's an excellent exercise to practice throughout your pregnancy and even during labor.
Here’s how to perform diaphragmatic breathing:
- Sit comfortably or lie on your side with your knees bent.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose, allowing your belly to rise as you fill your lungs with air. Your chest should remain relatively still.
- Exhale slowly through your mouth, drawing your belly button towards your spine.
- Repeat for 5-10 minutes, focusing on slow, deep breaths.
Regular practice of diaphragmatic breathing can improve your overall well-being and prepare your body for the demands of pregnancy and childbirth. This breathing technique is also beneficial for managing stress and promoting relaxation, which are essential for a healthy pregnancy. Incorporate this exercise into your daily routine for optimal results. 💡
Pelvic Floor Exercises (Kegels)
Pelvic floor exercises, commonly known as Kegels, are essential for strengthening the muscles that support your pelvic organs. These muscles play a crucial role in bladder and bowel control, and they are particularly important during pregnancy and postpartum. Strengthening your pelvic floor can help prevent or reduce urinary incontinence and improve sexual function.
Related Article
As you focus on deep core engagement and protecting your pregnancy abdomen, knowing your due date is essential for planning and preparation. If you conceived through IVF, accurately determining your due date is just as important, and an IVF Due Date Calculator can provide a more precise estimate than traditional methods. Use this information to better track your baby's development and coordinate your prenatal care alongside your abdominal strengthening exercises.
Here’s how to perform Kegel exercises:
- Identify your pelvic floor muscles by stopping the flow of urine midstream (but don't make this a regular habit!).
- Squeeze the muscles you identified as if you are trying to stop the flow of urine.
- Hold the contraction for 3-5 seconds, then relax for 3-5 seconds.
- Repeat 10-15 times, several times a day.
Consistency is key when it comes to Kegel exercises. You can perform them discreetly anytime, anywhere – while sitting at your desk, driving, or watching TV. Aim to incorporate Kegels into your daily routine to maintain and improve pelvic floor strength throughout your pregnancy and beyond. Strong pelvic floor muscles contribute significantly to a comfortable pregnancy and a smoother postpartum recovery. ✅
Transverse Abdominis (TVA) Activation
Activating the transverse abdominis (TVA) is crucial for providing deep core support and protecting your pregnancy abdomen. The TVA acts like a corset, wrapping around your torso and stabilizing your spine and pelvis. Learning to engage this muscle correctly can help prevent lower back pain and improve posture. 💡
To activate your TVA, follow these steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Inhale deeply, allowing your belly to expand.
- As you exhale, gently draw your belly button towards your spine, as if you are trying to zip up a tight pair of pants.
- Hold the contraction for 5-10 seconds, breathing normally.
- Relax and repeat 10-15 times.
It's important to maintain a neutral spine throughout this exercise, avoiding any arching or flattening of your lower back. Focus on feeling the gentle contraction of your abdominal muscles without straining. Regular TVA activation can improve your core stability and reduce the risk of diastasis recti. Practice this exercise daily for optimal core support. 📈
| Exercise | Benefits |
|---|---|
| Diaphragmatic Breathing | Activates deep core, reduces stress, improves relaxation. |
| Pelvic Floor Exercises (Kegels) | Strengthens pelvic floor muscles, prevents incontinence. |
| Transverse Abdominis (TVA) Activation | Provides deep core support, stabilizes spine, improves posture. |
These exercises, when performed correctly and consistently, can significantly contribute to protecting your pregnancy abdomen and supporting a healthy pregnancy journey. Remember to listen to your body, modify exercises as needed, and consult with your healthcare provider or a qualified prenatal fitness professional for personalized guidance. By prioritizing your core health, you can enhance your overall well-being and prepare your body for the incredible journey of motherhood. ✅
"Maintaining core strength during pregnancy is not just about aesthetics; it's about providing essential support for your growing baby and ensuring your body is prepared for labor and postpartum recovery. Prioritizing these exercises can make a significant difference in your overall pregnancy experience."— Julianne Baker, Certified Prenatal Fitness Instructor
Common Mistakes to Avoid
While deep core engagement offers numerous benefits during pregnancy, it's crucial to approach it with caution and awareness. Many common mistakes can hinder progress and even lead to discomfort or injury. Understanding these pitfalls can help you practice safely and effectively, maximizing the positive impact on your body and your baby. Let's explore some frequent errors to watch out for. 💡
Holding Your Breath
One of the most prevalent mistakes is holding your breath while engaging your core. Breath-holding increases intra-abdominal pressure, which can put excessive strain on your pelvic floor and abdominal wall. It can also restrict oxygen flow to both you and your baby. 📈 Proper breathing is essential for maintaining a healthy and safe practice. Instead, focus on coordinating your breath with your movements, exhaling as you engage your TVA and inhaling as you relax.
Over-Activating the Core
Engaging your core doesn't mean sucking your stomach in as hard as you can. Over-activation can lead to muscle fatigue and discomfort. It can also inhibit the function of other important muscles, such as the diaphragm and pelvic floor. The goal is to find a gentle, controlled engagement that you can maintain throughout your daily activities. Remember, it's about quality, not quantity. ✅
Neglecting Other Muscle Groups
Deep core engagement shouldn't be performed in isolation. It's crucial to integrate it with exercises that strengthen other muscle groups, such as your back, hips, and legs. A balanced approach ensures that your body is functioning optimally and that you're not placing undue stress on any one area. Think of your core as part of a team, working in harmony with other muscles to support your pregnancy.
Here are several other common mistakes to be mindful of when focusing on deep core engagement during pregnancy:
- Ignoring Pain: Pain is your body's way of signaling that something is wrong. Never push through pain, and always modify exercises as needed. Listen to your body and prioritize your comfort.
- Incorrect Posture: Maintaining proper posture is essential for effective core engagement. Avoid slouching or hunching over, and focus on keeping your spine aligned.
- Starting Too Quickly: Gradually increase the intensity and duration of your core exercises. Starting too quickly can lead to muscle strain and fatigue.
- Not Seeking Professional Guidance: A qualified prenatal fitness professional can provide personalized guidance and ensure that you're performing exercises correctly and safely.
By avoiding these common pitfalls, you can create a safe and effective deep core engagement practice that supports your pregnancy journey. Remember that consistency and mindful movement are key. Prioritizing your well-being throughout this process will lead to a healthier and more comfortable pregnancy. ✅
"Pregnancy is a unique and transformative experience. It's vital to approach exercise with a mindful and adaptable approach, always prioritizing safety and well-being over intensity."— Evelyn Sterling, Certified Prenatal and Postnatal Exercise Specialist
When to Consult a Professional
While the exercises and techniques described can be incredibly beneficial for protecting your pregnancy abdomen, it's essential to recognize when professional guidance becomes necessary. Pregnancy brings about significant physiological changes, and what might be considered normal discomfort can sometimes indicate underlying issues. Knowing when to seek help from a healthcare provider, physical therapist, or other qualified professional ensures both your well-being and that of your baby. ✅
Navigating pregnancy can be challenging, and it's always better to err on the side of caution. Don't hesitate to reach out to a professional if you experience any unusual symptoms or have concerns about your core strength and stability. Early intervention can often prevent minor issues from escalating into more significant problems, allowing you to enjoy a healthier and more comfortable pregnancy. 📈 Remember, every pregnancy is unique, so personalized guidance is invaluable.
Warning Signs and Symptoms
Certain signs and symptoms warrant immediate consultation with a healthcare professional during pregnancy. These indicators could suggest complications or conditions that require medical attention. Being aware of these potential issues allows for prompt action and can significantly impact the outcome of your pregnancy. 💡
- Severe or Persistent Pain: Any pain that is intense, doesn't subside with rest, or is accompanied by other symptoms such as bleeding or fever should be evaluated by a doctor.
- Bleeding or Spotting: Vaginal bleeding or spotting, especially if it's heavy or persistent, requires immediate medical attention.
- Decreased Fetal Movement: If you notice a significant decrease in your baby's movements, contact your healthcare provider right away.
- Severe Headaches or Vision Changes: These could be signs of preeclampsia, a serious pregnancy complication.
- Persistent Nausea and Vomiting: While some nausea is normal during pregnancy, severe or persistent vomiting that leads to dehydration requires medical intervention.
- Leakage of Fluid: Any leakage of fluid from the vagina could indicate premature rupture of membranes and requires immediate evaluation.
- Dizziness or Fainting: Frequent dizziness or fainting spells should be reported to your healthcare provider.
Remember, these are just some of the warning signs, and any unusual or concerning symptoms should be discussed with your doctor. Trust your instincts and seek medical advice whenever you feel something isn't right. Your health and your baby's health are the top priorities. ✅
Specific Core-Related Concerns
Beyond general pregnancy warning signs, certain core-related issues also necessitate professional evaluation. These concerns often relate to diastasis recti, pelvic floor dysfunction, and other musculoskeletal problems that can arise during and after pregnancy. Addressing these issues promptly can prevent long-term complications and improve your overall well-being. 📈
- Diastasis Recti: If you suspect you have diastasis recti (abdominal separation) that is causing significant pain or functional limitations, consult with a physical therapist specializing in prenatal and postpartum care. They can assess the severity of the separation and provide appropriate exercises and guidance.
- Pelvic Floor Dysfunction: Symptoms like urinary incontinence, pelvic pain, or a feeling of heaviness in the pelvic area could indicate pelvic floor dysfunction. A pelvic floor physical therapist can help you strengthen and rehabilitate these muscles.
- Back Pain or Sciatica: Persistent or severe back pain, especially if it radiates down your leg (sciatica), should be evaluated by a healthcare provider or physical therapist. They can identify the cause of the pain and recommend appropriate treatment strategies.
- Difficulty Engaging Core Muscles: If you're struggling to properly engage your deep core muscles, even after following the exercises described, a professional can provide personalized instruction and ensure you're using the correct technique.
Seeking professional help for these core-related concerns is crucial for restoring optimal function and preventing further complications. A qualified professional can tailor a treatment plan to your specific needs and help you regain strength and stability. Ignoring these issues can lead to chronic pain and other long-term problems, so don't hesitate to seek expert guidance. ✅
Ultimately, the decision to consult a professional is a personal one, but it's always better to be proactive when it comes to your health during pregnancy. Don't hesitate to reach out to your healthcare provider, a physical therapist, or another qualified professional if you have any concerns or questions. They can provide personalized guidance and support to help you navigate this special time in your life. Remember to prioritize your health and well-being, and don't be afraid to seek help when you need it. 💡
"Listening to your body and seeking professional guidance when needed is crucial for a healthy and comfortable pregnancy. Don't hesitate to reach out to experts who can provide personalized support and address any concerns that may arise."— Dr. Anya Sharma, Prenatal Health Specialist
Integrating Core Engagement into Daily Life
Now that you understand the importance of deep core engagement and how to perform it correctly, the next step is to seamlessly integrate it into your daily routine. This isn't about adding extra exercises to your already busy schedule; it's about subtly modifying your posture and movement patterns to activate and strengthen your core throughout the day. By making core engagement a habit, you'll reap its benefits continuously, supporting your pregnancy and preparing your body for labor and postpartum recovery. ✅
Core Engagement During Everyday Activities
The beauty of deep core engagement is that it can be incorporated into almost any activity. Think about activating your TVA whenever you’re standing, sitting, walking, or lifting. The key is to maintain a gentle, consistent engagement, rather than a forceful contraction. This approach not only strengthens your core but also improves your posture and reduces strain on your back. 💡
For example, when you're standing in line at the grocery store, imagine drawing your belly button gently towards your spine and lifting your pelvic floor. As you walk, maintain this engagement and focus on keeping your spine long and your shoulders relaxed. When sitting at your desk, avoid slouching and consciously engage your core to support your posture. Even simple tasks like reaching for an object can become core-strengthening exercises if you focus on activating your TVA before you move. Integrating these small adjustments throughout your day can make a significant difference in your core strength and overall well-being. 📈
Specific Scenarios and Tips
Let's look at some specific scenarios and practical tips for integrating core engagement into your daily life. By consciously applying these techniques in different situations, you can transform mundane activities into opportunities for core strengthening and postural improvement. Remember to listen to your body and adjust the intensity of engagement as needed.
- Lifting: Before picking up anything, even light objects, engage your core. Bend at your knees, keeping your back straight and using your leg muscles to lift.
- Standing: Imagine a string pulling you up from the crown of your head, lengthening your spine. Gently engage your core to support this posture, avoiding locking your knees.
- Sitting: Choose a chair that supports your lower back. Sit with your feet flat on the floor and engage your core to maintain an upright posture. Avoid slouching or hunching over.
- Walking: Focus on maintaining good posture and engaging your core as you walk. Swing your arms naturally and breathe deeply.
- Sleeping: While you can't actively engage your core while sleeping, using a pregnancy pillow to support your belly and back can help maintain proper alignment and reduce strain.
These are just a few examples of how you can integrate core engagement into your daily life. The key is to be mindful of your posture and movement patterns and to consciously activate your core whenever possible. With practice, core engagement will become second nature, providing continuous support for your growing belly and preparing your body for the demands of pregnancy and motherhood. Remember to consult with your healthcare provider or a qualified physical therapist if you have any concerns or questions. ✅
Listen to Your Body
Perhaps the most important advice is to listen to your body. Pregnancy brings about many changes, and what feels comfortable one day may not feel the same the next. Be mindful of any pain or discomfort and adjust your core engagement accordingly. If you experience any sharp pain or discomfort, stop the activity and consult with your healthcare provider.
Don't push yourself too hard, especially in the beginning. Start with gentle engagement and gradually increase the intensity as you become more comfortable. Remember that consistency is key. Even small amounts of core engagement throughout the day can make a significant difference. Focus on maintaining good posture and breathing properly, and you'll be well on your way to a stronger, more supportive core. 📈
"Consistent, mindful core engagement throughout the day, even in small increments, can dramatically improve posture, reduce back pain, and prepare the body for the demands of pregnancy and postpartum."— Genevieve Dubois, Certified Prenatal Fitness Specialist
| Activity | Core Engagement Focus |
|---|---|
| Walking | Gentle TVA activation, maintaining upright posture. |
| Sitting | Engaging core to support spine, avoiding slouching. |
| Lifting | Activating core before lifting, bending at the knees. |
| Standing | Lengthening spine, gently engaging core for support. |
Integrating core engagement into daily life is a continuous process of awareness and adjustment. It's about making small, sustainable changes that will support your body throughout your pregnancy and beyond. By listening to your body, practicing consistently, and seeking guidance from qualified professionals, you can harness the power of deep core engagement to protect your pregnancy abdomen and promote overall well-being. 💡
As we've explored, nurturing your deep core during pregnancy is far more than just about aesthetics; it's about building a strong foundation for a healthier, more comfortable journey. Remember, consistent deep core engagement protects your pregnancy abdomen by supporting your growing baby, alleviating back pain, and preparing your body for labor and postpartum recovery. By incorporating these exercises and mindful movements into your daily routine, you're investing in your well-being and empowering yourself for the incredible adventure of motherhood. So, take a deep breath, connect with your core, and begin prioritizing your strength and stability today – your body (and your baby!) will thank you for it!
- Exercise During Pregnancy - ACOG: This FAQ from the American College of Obstetricians and Gynecologists discusses safe exercises during pregnancy, including core strengthening, and addresses common concerns.
- Pregnancy and exercise: Baby, get moving! - Mayo Clinic: This article from Mayo Clinic outlines the benefits of exercise during pregnancy and provides guidance on safe and effective exercises, including core work.
- The Effect of Exercise on Diastasis Recti Abdominis in Pregnant and Postpartum Women: A Systematic Review: This systematic review examines the effects of exercise on diastasis recti abdominis, a common condition during and after pregnancy, and provides insights into prevention and management.
- Exercise in pregnancy - NHS: The UK National Health Service provides guidelines on safe exercises during pregnancy, emphasizing the importance of strengthening core muscles and pelvic floor.
- Diastasis Recti Abdominis - Physiopedia: This page explains diastasis recti, including causes, symptoms, and management strategies often involving core strengthening exercises.
- Pregnancy and exercise - Better Health Channel: This resource discusses the benefits of exercise during pregnancy, with information on core stability and pelvic floor exercises.