Your core acts like a pressure cylinder, and your abdominals, pelvic floor muscles, and diaphragm all work together to help manage this pressure within the torso. Pressure within the torso changes every time you move and during pregnancy, when your abdominals and pelvic floor are stretching, they are slightly more vulnerable to changes in pressure. There are strategies we can utilise to help manage this pressure, for example our breath, deep core activation, and pelvic floor engagement. So, working with a professional that can talk you through these strategies will really benefit you throughout your pregnancy journey and postnatal recovery.
[Editor’s note: Alice’s online Pilates membership contains a number of great videos that you can follow along to help strengthen your core. She uploads at least 2 videos a week for each type of subscription – prenatal and postnatal – and has a Mat Pilates option too – unlimited access to her video library all for just £20 per month. She also runs some incredible Pilates and wellbeing workshops under her sister brand, Well Mama – click the link in her bio on her Instagram page for more info or to sign up to her membership.]
Here is a simple exercise that you can do at home to help strengthen your core. Pair it with a pelvic floor exercise and mobility exercise for a longer workout or do them individually when you have the time 5 days a week to help meet your 150 minutes of moderate intensity exercise.
Find more exercises here:
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