Dr. Casie Danenhauer provides a description of the core anatomy important to be aware of during the pre and postnatal changes that take place in the body. Â Core stability is an important component of maintaining healthy posture during pregnancy, managing the weight and pressure of a growing belly, counteracting joint instability that can be associated with the hormones of pregnancy, controlling bowel and bladder function, and restoring abdominal wall integrity post-partum (diastasis recti).
The exercise sequence focuses on the basics of a core stabilization program including coordination and strengthening of the transverse abdominus, pelvic floor, diaphragm, and gluteal muscles. She offers modifications for different stages of pregnancy and performs ~ 10 repetitions of each exercises and encourages each pregnant person to find the number of reps that feels challenging. The sequence can be repeated 2-3 times as a circuit, up to 5x/week.
Exercises include:
As always consult with your pelvic floor PT if you have questions regarding form or safety during these activities. Always takes exercise at your own pace and modify as needed.
