Benefits of Core Training During Pregnancy

Last week, we talked about how your core functions and changes during pregnancy. This week, we’re exploring how you can benefit from safe and effective core training during your pregnancy. There are a lot of core training programs for pregnancy “out there”. In my experience, the best protocol for core training during pregnancy is The Core Recovery Method®. It combines education, therapy techniques, hypopressive training and glute strengthening to strengthen your core safely and effectively during pregnancy, and prepare you for delivery as well as the post partum journey.

Benefits of Practicing The Core Recovery Method® During Pregnancy

Prevention of Diastasis

Diastasis recti, the separation of the abdominal muscles, is a normal part of every pregnancy. It’s when the muscles don’t close after delivery that it becomes a problem. Core training exercises that reduce the pressure in the abdomen and focus on maintaining the integrity of (and strengthening!) the fascia between the abdominal muscles can help prevent or minimize diastasis recti post partum. Strengthening the core muscles provides support for the abdominal wall, reducing the risk of excessive separation and facilitating better postpartum recovery.

Pelvic floor training and pelvic floor preparation for delivery

The pelvic floor muscles play a crucial role in supporting the pelvic organs (uterus, bladder, bowel) and facilitating a smooth delivery. Pelvic floor training during pregnancy helps strengthen these muscles, increasing their ability to withstand the pressure and strain experienced during pregnancy and childbirth. By preparing the pelvic floor through targeted exercises, you can improve control and coordination of these muscles, reducing the risk of complications such as pelvic floor dysfunction and incontinence postpartum. It will also speed healing time if there is tearing present or if you have a c section.

Improvement of posture and breathing patterns to improve efficiency of uterine contractions during delivery

Uterine position can actually be impacted through core training! The position of your uterus is very important during pregnancy, as this will impact how much blood, lymph and nerve flow she (and your baby!) receives throughout pregnancy. We can impact uterine position through our posture and our breathing. Certain postures and breathing techniques lower your uterus, and others lift your uterus. It’s powerful during pregnancy, and especially during labor, to understand which postures and which breathing techniques do what to your uterus. Bottom line is this: if your uterus is in her ideal location, she will receive the best blood, lymph and nerve flow and her contractions will be stronger during delivery. Strong uterine contractions lead to reduced pushing phase, and often lead to smoother and more efficient labor. Practicing specific breathing techniques during pregnancy can make a huge difference during labor. Improvement of circulation and digestion, and reduction of swelling and varicose veins.

Prevention and treatment of back pain, hip pain, sciatica, pelvic pain, and pubic symphysis issues

The common pain syndromes that can be experienced during pregnancy can be significantly improved or eliminated with proper core training during pregnancy. The spine, abdomen, hips and pelvis are areas that experience incredible stretch and strain during pregnancy. Core training exercises that reduce the pressure on these areas can help strengthen the muscles that support the spine, hips, and pelvis, will improve stability and reduce the strain on these areas. By improving the strength and flexibility of the core muscles, we can alleviate a lot of the pain and discomfort that can be associated with pregnancy.

Improvement of whole body circulation, leading to reduction of swelling and varicose veins.

Core training exercises during pregnancy, that are breath work focused, will activate the diaphragm and pelvic floor in a coordinated fashion. The natural “dance” between the diaphragm and pelvic floor is that of a piston. This creates a pumping action in the core and whole body circulation is improved. By enhancing blood and lymph flow, these exercises aid in reducing swelling, particularly in the lower extremities, and alleviating the discomfort associated with varicose veins. Improved circulation also contributes to a healthier pelvic floor, can reduce hemorrhoids, improve digestion and decrease constipation.

Prevention and treatment of bowel and bladder issues such as constipation, incontinence, urgency, and frequency

The right core training exercises can help prevent and alleviate common bowel and bladder issues during pregnancy, such as constipation, incontinence, urgency, and frequency. Some of the roles of the core muscles are to aid in the sensation of urgency, control continence, allow elimination to occur, and keep the organs in their best position. During pregnancy, the organs naturally get shifted and have less space and this can greatly impact their function. The core muscles are quite taxed during pregnancy, and this can lead to trouble with urgency, continence and elimination. So you must train your core muscles to be able to withstand the challenge of carrying a growing baby. Ensuring your core muscles are able to continue to support ideal organ position will greatly improve bowel and bladder function. Additionally, improving pelvic floor health through the right core training exercises can reduce the risk of pelvic floor dysfunction, contributing to better bladder and bowel control.

Increase overall core strength and optimize uterine position so that your body can most efficiently carry your growing baby

Core training exercises that not only target the superficial abdominal muscles but also reflexively activate the deep core muscles, including the transverse abdominis and pelvic floor muscles will help your body most efficiently carry your growing baby. A program that trains all of the core muscles simultaneously to function ad a coordinated unit, will result in real core strength and provide much needed stability and support to the spine, pelvic, and abdominal areas during pregnancy. When the core muscles are functioning correctly, and appropriately managing the pressure in your abdomen - the position of the uterus will be optimized, allowing her to carry your growing baby more efficiently and reducing the risk of postural imbalances, and painful symptoms.

Improvement of cardiovascular capacity throughout pregnancy

Breath work that trains CO2 tolerance is a safe and effective way to improve your cardiovascular capacity during pregnancy, without the need to go on long walks or tax your joints. Often as pregnancy progresses, many mothers experience shortness of breath and have a lower activity tolerance. This is normal because the growing baby reduces diaphragm mobility and the weight gain taxes your system. So ideally, you improve your cardiovascular capacity as your baby grows so that you can maintain optimal function.

Faster postpartum recovery, specifically pelvic floor function and waistline reduction

The right core training exercises during pregnancy contribute to a faster postpartum recovery by lifting the organs off of the pelvic floor muscles so they can recover faster, and by tightening the abdominal fascia so that the waistline reduces faster post partum. All of these wonderful things can occur simultaneously during the same exercise technique! (Called Hypopressive training). When the pelvic floor muscles are healthy, healing time reduces, there is no leaking, and urgency is normal. When you automatically breath in a way that strengthens your abdominal fascia, your waistline will shrink faster.

By focusing on core training during pregnancy, we can experience a wide range of benefits that support our overall health, well-being, and postpartum recovery. Remember, every pregnancy is unique, so it’s important to always listen to your body and tailor your core training program to your specific needs.

Looking for a simple, safe, and effective exercise protocol for pregnancy?

You can learn more about the core during pregnancy through The Core Recovery Method® online program. The Core Recovery Method® provides a simple way to learn essential core breathing techniques and create a regular practice for yourself in the comfort of your own home. This program will empower you with the knowledge necessary to understand where core dysfunction comes from, how to heal it, and how to prevent it during pregnancy. You will learn therapeutic techniques that optimize core function during pregnancy and prepare your body for delivery. The Core Recovery Method® online program also guides you step by step through the post partum journey, and gives you all the tools necessary to safely and effectively rehab your core after pregnancy.

Learn more about the benefits of practicing core training during pregnancy inside The Core Recovery Method® Online Program, a simple yet comprehensive guide to optimal core health.