Core Conditioning

When we’re pregnant, most of our musculoskeletal changes happen in the core. What exactly is the core?  The core is comprised of deep abdmoninal muscles known as the transverse abdominus which is what keeps you waist slim, and the small muscles in our back. Also included are all the close-by muscles and joints like our pelvis and our hips. So when the low back starts acting up, you know the culprit is your core. But this can be reduced by strengthened your core and back muscles. (hopefully you have been doing that prior to conceiving, but if not, I will provide you with several exercises to keep you fit through pregnancy)

“If you go into pregnancy with strong abdominals, you’re going to prevent back problems, have an easier time pushing during labor, and recovery is going to be better,” says Julie Tupler, R.N., co-author of Lose Your Mummy Tummy (Da Capo Press, 2004).

We need to focus on strengthening the core because as our baby grows, 30% of us will experience diastic rectus, the splitting of the abdominal wall. This is similar to the zipper of your pants coming down if you put too much pressure on it. But unlike a zipper, our abdominal wall will zip back up with careful exercise. 

Before we go into exercises, lets break down what muscles does what in the core.

·      Rectus Abdomius is the superficial layer of the abdominals. It is what gives you the six pack look and helps you bend forward.

·      Internal Oblique and External Oblique is the intermediate layer of the abdominals. These muscles run oblique from the pelvis to the spine and rotates your waist. (like when you turn to put on your seatbelt)

·      Transverse Abdominis is the deepest muscle layer of the abdominals. It's similar to a corset and runs horizontal attaching to the spine, giving a slim appearance to your waist. Considered to be one of the most important muscles in spinal stabilization and helps prevent back pain.

·      Multifudus is the group of muscles that run between the vertebra in the spine and provides extension and rotation to the waist.

·      Pelvic Floor Muscles is the muscles that run from the pubic bone in the front to the tailbone in the back. They provide support for the organs in the pelvis. These are the internal muscles used to stop the flow of urination.

So now you know the function of all these fun muscles, lets discuss ways to strengthen what safely.


First: Breathing technique to use when preforming these exercises are expanding the belly as you breathe in and flatten the belly back into your spine as you exhale. The last part is key, because if you don’t do it, you are not working your core!

First Trimester:


Roll Ups

1. Lie on your back with your feet flexed, legs together, extended and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don’t touch the floor. 


2. Inhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up. 


3. Straighten your legs when you reach the top; reach your body forward, keeping your head between your arms. 


4. Inhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you’re back in the starting position.

5. Repeat five more times.



The Hundred
1.  Lie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck. Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor. 

2.Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts.

3. That’s one set; repeat nine more times. (If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it’s more important to control your abdominals and keep your back flat on the floor.)



4. But if its easy, extend your legs out.


Knee Folds

1. While lying on your back, place your feet flat on the floor, hip-width apart. Your hands should be at your sides, palms down, pressing slightly into the floor.

2. Inhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you’re sitting in a chair. 


3     3. Inhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor.

     4.  Repeat twice more, alternating legs.

Plank
1. Lower onto all fours into a table top position. Make sure wrists are directly under your shoulders to prevent strain on the wrists.

2   2. Lift both knees off the floor. Keep back nice and flat, so that the body forms a straight line from top of head to base of foot.

     3. Hold for 10-30 seconds. Drop knees slowly down and repeat 2 more times.

   

     4. Pictures show variations from beginner to advanced. If you already have a strong core, you can try the advanced version once you can hold the plank intermediate(picture 2) for 90 seconds. 




2^nd Trimester


Pelvic Tilt
 1. Lower to all fours into a table top position with hands directly under the shoulders, knees under your hips, and spine neutral.

      2. Inhale and gently tilt the pelvis forward

3    3. Exhale and gently pull your belly button in as you tilt your pelvis backwards up towards the ceiling into a cat pose.

4    4. Repeat both poses for 10-15 repetitions, 1-2 sets.

Modified Hinge
1. Lean back onto your elbows in an incline position. Elbows should be under the shoulders.

2    2.  Bend your legs as close to your body without causing discomfort. No more than 90°.

3    3. Slowly with a count of 6, extend both legs out with toes reaching towards the ceiling. Slowly bring it back to bent leg position.

4    4. Repeat for 10-15 repetitions, 1-2 sets. Keep in mind to keep your core engaged and back neutral.

Plank
1. Lower onto all fours into a table top position. Make sure wrists are directly under your shoulders to prevent strain on the wrists.

2    2. Lift both knees off the floor. Keep back nice and flat, so that the body forms a straight line from top of head to base of foot.

      3. Hold for 10-30 seconds. Drop knees slowly down and repeat 2 more times.

3^rd Trimester

Modified toe-taps
1. Lean back onto your elbows in an incline position. Elbows should be under the shoulders.

2   2. Bend your legs as close to your body without causing discomfort.

3   3. Slowly with a count of 6, bring the left toe down to tap the floor and bring it back up on a count of 6. Repeat with the right side

4   4. Repeat both sides for 10-15 repetitions, 1-2 sets. If you find the exercise fairly easy, you can straighten your legs. Keep in mind to keep your core engaged and back neutral.


     5. Picture shows the position you back should be in.

Modified Roll up
1. Start in a seated position with legs bent wider than 90° and knee falls open to the side. Lean slightly back as this will be your starting position.

2   2. Slowly curl your spine, looking towards your belly button and roll down to the point you feel your core engaged, and then slowly roll back up to starting position. Please perform this exercise slowly and with care.

3   3. Repeat for 10-15 repetitions for 1-2 sets.


     4. Picture shows position of upper body, please widen your legs to accommodate your belly. 

Stay tuned for next Monday's post on how to strengthen your upper back! 

References: Imrisek, Natali. 2009. Understanding What Muscles Make Up The Core.