Pregnancy is an exciting journey, but it can also bring physical challenges as your body undergoes dramatic changes. One of the most effective ways to address these challenges is by focusing on core stability in your workout routine. At APEX PWR in the Portland, Oregon metro area, we understand the importance of a strong core during pregnancy—not only to help prevent common discomforts like back pain but also to improve your posture and support the physical transformations that come with growing a baby.

Let’s explore why strengthening and staying connected to your core during pregnancy is crucial, the changes your body experiences, and safe workouts you can incorporate to stay strong and healthy.

Why Strengthening Your Core is Essential During Pregnancy

As your baby grows, your center of gravity shifts, and your abdominal muscles stretch. This change can lead to poor posture, back pain, and discomfort, especially in the lower back and pelvis. By strengthening your core, you provide crucial support to your spine and pelvis, which helps alleviate these common pregnancy-related issues.

A strong core also plays a vital role in improving your posture, which can help prevent the strain and tension that can lead to pain in the neck, back, and shoulders. Additionally, strong core muscles will support your pelvic floor, which is crucial for labor and delivery, as well as for recovery after childbirth.

How Core Stability Changes During Pregnancy

Throughout pregnancy, hormonal changes like an increase in relaxation, make your ligaments and joints more flexible. While this is important for your body’s ability to carry and deliver a baby, it can also lead to instability in your core and lower back. Additionally, as your belly grows, your abdominal muscles stretch and may separate, a condition known as diastasis recti.

These changes require a shift in how we approach core training during pregnancy. Focus should be placed on engaging the deeper abdominal muscles, including the transverse abdominis, which helps stabilize the spine and pelvis. By strengthening these muscles, you can help support your growing belly, reduce back pain, and improve overall body alignment.

There are many physical changes happening to the core system during pregnancy that are outside of our control. But the goal during each stage of pregnancy is to protect your core and make adjustments that can set you up for birth and recovery and a strong return to fitness postpartum. What can we control during pregnancy? Exercise selection, range of motion, breathing strategies, and posture are all adjustments we can make to help you stay connected to your core and can make a big difference in common prenatal symptoms such as, diastasis recti.

Safe Pregnancy Workouts for Building Core Stability

At APEX PWR in Portland, Oregon, we prioritize safe and effective exercises that build core strength while ensuring your body remains comfortable and supported. Keep in mind that everyone enters pregnancy at different fitness levels, so there may be different options available to you. Here are some safe pregnancy workouts that focus on strengthening your core:

1. Pelvic Tilts
   A great exercise for engaging the lower back and abdominal muscles. Pelvic tilts help reduce lower back pain and improve posture.
2. Cat-Cow Stretch
   This yoga-inspired move gently mobilizes the spine, stretches the back muscles, and strengthens the core. It’s a great way to improve flexibility and relieve tension.
3. Farmers Carries
   These are a great exercise to build strength and endurance, especially for preparing for tasks like carrying a car seat. This exercise strengthens the core, arms, and legs, improving posture, stability, and overall stamina.
4. Side-Lying Leg Lifts
   This exercise targets your oblique muscles and helps to strengthen your core without putting strain on your back.
5. Bird-Dog
   This move strengthens the core while improving balance. Start on your hands and knees, extending the opposite arm and leg while engaging your core.
6. Squats
   While squats are primarily known for working the lower body, they’re also great for strengthening your pelvic floor and improving core stability. Just be sure to maintain good form and avoid overexertion.

Things to Keep in Mind During Pregnancy for Core Stability:

• Listen to your body: Pregnancy is a time of change. If an exercise causes discomfort or pain, stop and consult your healthcare provider.
• Avoid exercises that strain your back: After the first trimester, it’s best to avoid exercises that require lying flat on your back for extended periods, but there are ways  to work around this under the watchful eye of a trained professional.
• Manage pressure: Avoid exercises that cause coning or doming, as they can worsen diastasis. One or two reps might not have a significant impact, but you don’t want to consistently reach that point.
• Take it slow: Your body is going through a lot of changes, so avoid high-intensity workouts, especially if they weren’t part of your fitness routine prior to becoming pregnant. Focus on low-impact exercises like walking, swimming, and modified strength training.
• Hydrate and rest: Ensure you’re staying hydrated and taking plenty of breaks during your workouts.

Strengthen Your Core, Strengthen Your Pregnancy Journey

Core stability is a cornerstone of a healthy pregnancy. By focusing on core-strengthening exercises, you’ll improve posture, reduce back pain, and better support your growing body. Additionally, building a strong core will help you feel more prepared for labor and recovery.

At APEX PWR, we’re committed to helping you stay strong, comfortable, and confident throughout your pregnancy. Our team of experts can guide you with safe, personalized workouts that empower you to get the most out of every day.

If you’re ready to build a stronger, more stable core and improve your pregnancy journey, reach out to APEX PWR today. Let’s work together to help you feel your best during this exciting time!