Introduction:
Pregnancy is an incredible journey of growth and transformation. Your body is doing something miraculous, and with that comes a new set of physical demands. A strong, functional core is your best friend during this time, helping you support your growing baby, improve your posture, and ease common aches and pains like lower back discomfort.
However, traditional Pregnancy Workout like crunches and sit-ups can put unnecessary pressure on your healing abdominal muscles and pelvic floor, potentially worsening diastasis recti. This is a five-day routine designed to safely and effectively reconnect with and restore your core, all in just 15 minutes a day.
Why a new approach to core work?
The goal during pregnancy is not to build a “six-pack,” but to cultivate functional strength. This means focusing on the deep core muscles—the transverse abdominis, diaphragm, and pelvic floor—which work together as a team to stabilize your spine and support your baby. This routine avoids Pregnancy Workout that cause “coning,” or a bulging of the abdominal wall, and focuses on controlled, mindful movements. By honoring your body’s changing needs, you can maintain strength and mobility throughout your pregnancy and set yourself up for a smoother recovery postpartum.
Important: Know before you begin
Before starting any Pregnancy Workout routine during pregnancy, it is essential to get clearance from your doctor or healthcare provider. Every body and every pregnancy is unique, so listen to your body’s signals and stop if you experience any pain or discomfort.
Medical Disclaimer: This Pregnancy Workout is designed to be gentle and safe for most pregnancies. However, you must receive clearance from your doctor or healthcare provider before beginning. If you experience any pain, pressure, or coning, stop immediately.
Your 5-day restore your core workout
This routine is structured for consistency and progression. Each day, you will complete a different 15-minute circuit focusing on key aspects of core health.
Day 1: Connection & Breath
- The Anchored Breath (5 minutes): Lie on your back (with a pillow propped under your head and shoulders to avoid lying flat for too long in later trimesters) or sit comfortably. Inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, gently drawing your belly button toward your spine and engaging your pelvic floor.
- Pelvic Tilts (5 minutes): Lie on your back with knees bent and feet flat. Exhale and gently tilt your pelvis upward, flattening your lower back against the floor. Inhale to return to neutral. Focus on the gentle core engagement.
- Cat-Cow (5 minutes): Start on all fours. As you inhale, arch your back slightly and look up (cow). As you exhale, round your spine and tuck your chin (cat). Move slowly and with intention.
Day 2: Stability & Balance
- Modified Side Plank (3 minutes per side): Begin lying on your side with your knees bent and elbow under your shoulder. Lift your hips off the floor, forming a straight line from your head to your knees. Hold for 20-30 seconds, then release.
- Gentle Bird’s Nest (6 minutes): Start on all fours. Exhale as you extend your opposite arm and leg, keeping your hips and spine stable. Inhale as you return to the start, alternating sides.
- The Anchored Breath (3 minutes): Finish with three minutes of focused core breathing to calm your system.
Day 3: Pelvic Floor Focus
- The Anchored Breath (3 minutes): Begin with deep core breathing to connect with your pelvic floor.
- Kegel Exercises (6 minutes): This exercise strengthens the muscles of your pelvic floor, which are under immense strain during pregnancy. Gently squeeze and lift the muscles as if you are stopping the flow of urine, hold for a few seconds, then release.
- Pelvic Bridge (6 minutes): Lie on your back (propped up after the first trimester) with knees bent. Exhale and lift your hips into a glute bridge, engaging your glutes and pelvic floor. Inhale to lower.
Day 4: Integration & Strength
- Standing Pelvic Tilts (5 minutes): Stand with your back against a wall, knees slightly bent. Inhale and relax. Exhale and flatten your back against the wall by tilting your pelvis.
- Wall Push-ups (5 minutes): Face a wall, place your hands at shoulder height, and lean in for a gentle push-up. This strengthens your chest and back while engaging your core.
- The Anchored Breath (5 minutes): Return to seated or side-lying breathing to finish your session.
Day 5: Flow & Release
- The Anchored Breath (5 minutes): Start with focused breathing to ground yourself.
- Cat-Cow (5 minutes): Perform a few rounds of this gentle spinal movement to release tension.
- ide-Lying Leg Lifts (2.5 minutes per side): Lie on your side with your head propped up. Lift your top leg slowly, keeping your hips stable. Lower with control.
