You are probably already aware that lying on your back in pregnancy is a no-no, particularly once you hit month four. (Back lying poses in yoga are called supine postures). The reason is that the uterus becomes heavy enough to compress the vena cava at some point in the second trimester, which will essentially cut off the blood and oxygen supply returning to the hearth through this large vein. In tun, cardiac output and blood pressure drop, reducing bloodflow to the placenta. If you can imagine a huge boulder placed in the middle of a garden hose, that's the effect you create when lying on your back during the 2nd and 3rd trimesters.
Obviously, that restriction eliminates some traditional core exercises, like sit ups. But, there are plenty of other core strengthening alternatives you can implement during pregnancy, and it's very important work to do. No, you won't be sporting a six pack with a bun in the oven, but keeping the core strong is critical in protecting your lower back, helping to ease this common sore spot in pregnancy. Further, you'll bounce back sooner after giving birth if you have a strong core foundation. (Just because you can't see the fruits of your core work doesn't mean it's not building muscle!)
Walking plank is a great core and shoulder strengthener you can do at home, even while watching TV. Start out on all fours in a table top position, aligning the hips over knees and shoulders over wrists. Curl toes under to push legs into a straight horizontal plane to come into plank pose. (You can also take the knees to the mat if you need to build shoulder strength before holding plank). From full plank, flex the right foot, pushing the heel towards the back wall and leg straight. Raise the leg a couple of inches higher, squeezing tight. Find the pace of your inhale and exhale, (never hold your breath when pregnant!), holding the leg in the air for a count of ten. Place the foot back on the floor, maintaining plank, and do the same on the left side, inhaling and exhaling through the nose, holding the leg in the air for ten. Aim to do about five reps on each side. If your wrists feel sensitive in full plank, you can also lower down to the forearms, maintaining the straight horizontal alignment in plank.
Obviously, that restriction eliminates some traditional core exercises, like sit ups. But, there are plenty of other core strengthening alternatives you can implement during pregnancy, and it's very important work to do. No, you won't be sporting a six pack with a bun in the oven, but keeping the core strong is critical in protecting your lower back, helping to ease this common sore spot in pregnancy. Further, you'll bounce back sooner after giving birth if you have a strong core foundation. (Just because you can't see the fruits of your core work doesn't mean it's not building muscle!)
Walking plank is a great core and shoulder strengthener you can do at home, even while watching TV. Start out on all fours in a table top position, aligning the hips over knees and shoulders over wrists. Curl toes under to push legs into a straight horizontal plane to come into plank pose. (You can also take the knees to the mat if you need to build shoulder strength before holding plank). From full plank, flex the right foot, pushing the heel towards the back wall and leg straight. Raise the leg a couple of inches higher, squeezing tight. Find the pace of your inhale and exhale, (never hold your breath when pregnant!), holding the leg in the air for a count of ten. Place the foot back on the floor, maintaining plank, and do the same on the left side, inhaling and exhaling through the nose, holding the leg in the air for ten. Aim to do about five reps on each side. If your wrists feel sensitive in full plank, you can also lower down to the forearms, maintaining the straight horizontal alignment in plank.
