Pregnancy-Friendly Exercises to Build Core Stability
Photos: Natalie Robinson/RUNGRL Design
by Ashlee Lawson Green, Co-founder + Relay Squad Contributor
During pregnancy, keeping your core engaged may seem like a no-brainer, but it’s important that you are intentional about building core stability safely and with modifications.
A strong, engaged core can help alleviate pressure on your back as you carry your little one, and help ward off some of the lower back pain that can be common during pregnancy. WhattoExpect.com shares that stabilizing your core may also “help increase your sense of control during labor as well as help you recover more quickly after giving birth.”*
These four yoga and pilates-inspired moves are a great way to build stability for moms-to-be. Of course, it is important to always consult with your doctor before trying any new exercise moves, during pregnancy or otherwise. Note: Be sure to avoid any bouncing or jumping while performing these moves.
4 Core Stability Moves for Expecting Mothers
Cat Cow (Chakravakasana)
Starting on all fours, move your back into a rounded position (flexion or “cat”), inhaling slowly and deeply. Then, exhale as you release your back into an arched position (extension or “cow”). Repeat 10 times. This move can improve posture and balance, as well as improve circulation to the discs in your back, a relief for tired mamas with tons of pressure on their backs.
Alternate Arm/Leg Extension
Still on all fours, extend your left arm forward as you extend your right leg behind you. Hold for a beat, then bring the arm and leg back inward until your elbow and knee touch. Repeat this move 10 times before returning to a neutral hand and knee position. Switch to the opposite arm and leg and repeat. This move helps fire up obliques and transversus abdominis muscles, which help stabilize your core.
Glute Bridge
Lying face-up on the floor, your knees should be bent with feet flat on the ground. Keeping your arms at your side with your palms down, begin lifting your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down. Repeat 10 times. This move works legs and glutes in particular, but also engages the core and lower back without a lot of pressure.
Air Squat
Stand with feet shoulder-width apart. Extend your arms in front of your body for balance as you lower yourself into a squat position, pushing your glutes back. Slowly return to your starting position, squeezing your glutes on the way up. Repeat 10 times.
Repeat the full circuit 2-3 times, taking breaks as needed.
Remember, even if a practitioner has cleared you to exercise, continue to check in with your body as you move. If an exercise doesn't feel right or if it’s painful, be sure to stop immediately. Check in with your practitioner (again) if you're concerned, to find a safe and suitable alternative.
Medical Disclaimer: The information contained above does not and is not intended to convey medical advice and does not constitute the practice of medicine. Always seek the advice of a physician before beginning any fitness program, whether pregnant or not. See full terms of use for additional details.
Medical Disclaimer: The information contained above does not and is not intended to convey medical advice and does not constitute the practice of medicine. Always seek the advice of a physician before beginning any fitness program. See full terms of use for additional details.
*Sources:
“Pregnancy Fitness: Your Best Moves Before Baby Arrives”, WebMD, May 31, 2020.
“Ab Exercises That Are Safe and Beneficial During Pregnancy”, WhattoExpect.com, June 28, 2018.
“Exercise During Pregnancy”, American College of Obstetricians and Gynecologists, July 2017.
Ashlee Lawson Green
Co-founder + CEO
As co-founder and CEO of RUNGRL, a District Running Collective crew leader and an RRCA-certified running coach, Ashlee has found herself at the forefront of a movement to transform running culture, with a specific focus on creating safe spaces and experiences for Black women runners to connect and thrive.
Since lacing up for her first race in 2012, Ashlee has participated in two World Major marathons and countless half-marathons, 10-milers and more. Through running, Ashlee is able to foster community and inspire others to be their best selves.
Ashlee is a member of The RELAY Squad. Learn more about The RELAY.