4 Exercises for a Fit & Strong Core {Before, During & After Pregnancy}

Looking to maintain a strong core before, during and after pregnancy? Here are four exercises to help keep those ab muscles in tip top shape! 

Have you ever wondered what ab exercises can be performed during pregnancy or if you should even do them at all? There is a lot of confusion surrounding exercise during and after pregnancy, especially with regards to abdominal workouts since there aren’t many clear-cut recommendations.

At the beginning of my pregnancy, I remember asking myself these exact same questions:

• What exercises can I do to keep my core fit and strong?
• What ab exercises are safe to perform during each trimester?
• And what can I do to maintain a strong core that won’t cause harm to the baby?

I’ll be honest with you.  When I first found out that I was pregnant, I was nervous to do any ab exercises at all because I had read a lot about diastasis recti and didn’t want to cause or further aggravate the condition.

For those of you who don’t know, diastasis recti is a separation of the abdominal muscles which can essentially lead to the infamous mom pooch. Two thirds of women develop this condition during pregnancy and it generally occurs because pregnancy puts so much pressure on the belly that sometimes the muscles in front can’t keep their shape.  The condition can also lead to back pain, constipation and urine leakage.

So naturally, like any mama would, I wanted to do everything in my power to prevent this abdominal separation.

On the other hand, I was very much aware that pregnancy can place significant strain on the body, and knew it would be important to maintain as strong of a core as possible to help ward off the pregnancy aches and pains and maintain overall muscle strength (as much as possible). Believe me, having a strong core will also be helpful post pregnancy when you have to lift and hold what feels like a 50lb baby all day long.

Not easy, my friends.

The issue I encountered is that many of the common abdominal strengthening exercises that I was accustomed to doing like crunches and front planks supposedly cause this abdominal separation to become worse.

So what’s a mama supposed to do to build or maintain a strong and fit core?

I set out to do some research on abdominal exercises that could be safely performed during and after pregnancy and I discovered four exercises as noted below.

I performed all of these exercises 2-3 times per week during each trimester throughout my pregnancy. I also continued on with them after giving birth to ease myself back into my regular ab strengthening routine. Overall, I found that these exercises really helped maintain core strength throughout pregnancy, which helped greatly when it came to getting back into shape afterwards (you can check out some of my other strategies for losing the weight post baby here)!

So with further adieu, here are four exercises you can do to keep your core in tip top shape before, during and after pregnancy!

Side Plank

• Lie on your side, and prop your upper body up on your elbow.
• Keeping your legs straight, lift your hips off the floor and hold for 6 seconds. Build up to at least 30 seconds over time.
• Rest for 30 seconds.
• Repeat 3 to 5 times.
• Switch to your other side and repeat steps 1 through 4.

Standing Straight Lateral Leg Raise

•  Stand correctly. Stand up straight with your heels together and your toes pointed outward. Place one hand on back of head with elbow bent. Place your free hand on your waist to help maintain balance.
• Keeping your leg straight, lift one leg out to the side until it reaches approximately a 45 degree angle. At the same time, bring your elbow down pointing towards your outer thigh. Shift your weight onto your opposite leg as needed to keep your balance. The squeezing on your side should focus on your abs to get your elbow and knee together. Keep your back as straight as possible to fully engage your abs.
• Bring your arm and leg back to the original position. This is one rep.
• Do 10 repetitions with one hand and leg. Once you have finished, switch arms and legs, and do 10 reps on the other side.

Standing Bent Leg Raise

•  Stand up straight with your heels together and your toes pointed outward. Place one hand on back of head with elbow bent. Place your free hand on your waist to help maintain balance.
• Next you’re going to bring your elbow and knee together. Bring your elbow down pointing in the direction of the floor. As you do this, lift your knee as far upwards as you can so they meet along your midsection. Shift your weight onto your opposite leg as needed to keep your balance. The squeezing on your side should focus on your abs to get your elbow and knee together. Keep your back as straight as possible to fully engage your abs.
• Bring your arm and leg back to the original position. This is one rep.
• Do 10 repetitions with one hand and leg. Once you have finished, switch arms and legs, and do 10 reps on the other side.

Heel Drops

• Lie on your back propped up on your elbows for support and bring your legs up to a 90-degree angle with knees bent
• Exhale as you draw your belly button into spine, draw in your pelvic floor and slowly drop one heel to touch the floor.
• Inhale, resting the heel on the floor.
• Then drop the other heel as you breathe out and engage your core. Breathe into the back of your rib cage.
• Don’t hold your breath, move slowly with your breath. Focus on your lower abdomen drawing in not bulging out as you drop your heel.
• Alternate dropping your heel on each side until you’ve completed a total of 20 reps

At the end of the day, before starting any exercises during or after pregnancy, be sure to ask your doctor what’s appropriate for you to do and what’s off-limits.

And keep in mind that the best time to begin core strengthening is BEFORE you get pregnant, if you don’t already have an abdominal separation to build up your core strength as much as possible. And then, with your doctor’s okay, you can incorporate exercises like side planks, standing straight and bent leg lateral raises and heel drops to maintain overall strength and fitness.

If you’re looking for some other pregnancy workout recommendations, you can check out my pregnancy workouts here and here!

Looking for other pregnancy tips? Check out these articles:

• 7 Secrets to Prevent Excess Weight Gain During Pregnancy
• 7 Tips for Staying Fit During Pregnancy + First Trimester Workout
• Pregnancy Fitness | 5 Tips for Staying Fit During the Second & Third Trimester
• 10 Secrets for Successfully Preparing Freezer Meals Before Giving Birth
• 10 Fit & Healthy Freezer Meals
• 10 Strategies to Help Lose the Weight After Pregnancy

Did you continue to workout during pregnancy? What were some of your favourite exercises?

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