The Perfect Core Training for Pregnancy

A Dynamic Space for a Developing Life

During pregnancy, the abdomen widens to accommodate for its new, ever-growing inhabitant. As a result, the straight abdominal muscles, also known as the rectus abdominis, increasingly start to lose their ability to function. These muscles span from the sternum to the pubic bone, and the very point where the belly protrudes outward the most. If you overwork this muscle, the baby gets pushed outward and creates pressure which leads to separation of the two sides of the six-pack muscles, also known as rectus diastasis. This will inevitably cause discomfort over the length of the pregnancy.

On the other hand, the lateral abdominal muscles have a much different function. There are three layers, the internal and external obliques, or obliquus abdominis internus and externus, and the transverse abdominus, or transversus abdominis. These muscles envelop the entire abdominal cavity and are lined with fascia, which together support all of the internal organs, and in the case of pregnancy, can maintain their function while the belly continues to grow. They work in a complimentary way by securely holding the baby in the abdominal cavity while stretching to allow space for the baby to grow.

Straight and Lateral Abdominal Muscles during Pregnancy

But this doesn't have to be the case. With targeted exercises, you can strengthen the lateral abdominal muscles and help them to take on the extra work of the rectus abdominus, even while they are stretching. In strengthening your core the right way, you can help support your baby while you support your own back.

Exercises for a Balanced Core

The following exercises can be done easily at home, without the need for any equipment. Once you have practiced a couple of times, you will find that the entire sequence doesn't take long, and you will achieve notable results with regular practice.

Bild 2 – Schwangere Katze 2/2

Die seitliche Bauchmuskulatur ist nun aktiv, der Bauch harmonisch an die Wirbelsäule herangezogen.

Bild 1 – Schwangere Katze 1/2

Die seitliche Bauchmuskulatur ist entspannt, der Bauch hängt locker nach unten.

Pregnant Cat

Start on all fours. Place wrists carefully under shoulder and the knees directly under the hips to make space for the belly. First let the belly relax (fig. 1)

Then hug the belly inwards with the strength of your deep abdominal muscles (both obliques and transverse abdominus), as if you were using your belly to bring your baby closer to your body (fig. 2).