Core Strengthening During Pregnancy
Maintaining a strong core during pregnancy is essential for supporting the growing baby and reducing discomfort. In this article, we will explore safe and effective core-strengthening exercises suitable for expectant mothers.
Modified Plank
A modified plank can help strengthen the abdominal and lower back muscles without putting too much pressure on the abdomen. Perform the exercise on your knees, keeping your body in a straight line from your head to your knees.
Seated Ball Squeeze
Sit on a stability ball and place a small exercise ball or folded towel between your knees. Squeeze the ball or towel with your inner thighs, engaging your core muscles, and hold for 5-10 seconds. Repeat 10-15 times.
Side-lying Leg Lifts
Side-lying leg lifts target the oblique muscles and help maintain core strength. Lie on your side with your legs stacked and your head resting on your arm. Slowly lift your top leg as high as comfortable, then lower it back down. Perform 10-15 repetitions on each side.
Bird Dog
Begin on your hands and knees, ensuring your hands are directly beneath your shoulders and your knees are beneath your hips. Extend your right arm and left leg simultaneously, maintaining a straight line from your fingertips to your toes. Hold for a few seconds, then return to the starting position. Repeat on the opposite side. Perform 10-15 minutes.
