Keep a Strong Core During Pregnancy D
uring pregnancy, many women try to stay as strong and healthy as possible. But they may hear conflicting messages regarding how safe it is for them to perform core exercises and how to do them. Keeping a strong core helps you move better further into your pregnancy, protects against low back and hip pain, and, when performed properly, may decrease your risk of developing diastasis recti, commonly called abdominal split or separation. To safely strengthen your core during pregnancy, perform an abdominal draw-in during all core exercises. Imagine using your abdominal muscles to draw your baby bump in and up toward the back of your ribcage. You should feel a gentle tension across the front of your lower abdomen. Avoid holding your breath or bearing down at any point. As your pregnancy progresses, you may need to modify core exercises. To protect against developing diastasis recti, check your adbomen for “doming.” Watch your belly or gently rest your hand on it as you exercise. If the center of your abdomen forms a tent-like peak, this means the exercise is too difficult, so avoid or modify it. If you feel shortness of breath or discomfort when lying on your back, skip core exercises in this position. Exercising a combined 150 minutes over 3-4 days each week can reduce the possibilities of pregnancy complications. A variety of aerobic exercise, strength training, yoga, and stretching are helpful, so try different routines and combinations to find activities you enjoy! By Beth Frazier, DPT, Women’s Health Physical Therapist, Boone Therapy 28
BOONE HEALTH
Summer 2022
Bridges Lying on your back with your lower abdominals drawn, gently tilt your pelvis back to flatten your lower back to the ground. Lift your hips while keeping your pelvis tilted back to avoid arching your back. Hold for 5 seconds, then slowly lower yourself back to the start position. Do 20 repetitions. Modification: If you feel any shortness of breath or discomfort lying on your back, try this exercise with your shoulders resting on an exercise ball or couch. Lift your hips until your body is parallel to the ground, then lower them to the ground again.
