Let’s talk DEEP CORE.
The deep core muscles consist of the transverse abdominals, pelvic floor, and multifidus. These muscles are IMPORTANT and act as a corset to hold everything in. The function of the transverse abdominals is to stabilize the lower back and pelvis before movement of the arms or legs occurs. IF these muscles are strong I guarantee you your back will be so much better during and after pregnancy. Having a strong deep core can also help prevent diastasis recti, and SPD
How do we work on activating these muscles? You have to restore the recruitment pattern.
- Learn how to isolate the muscle, then train it to contract.
- Teach it to co-contract with other muscles of the core as you breath
- Co-contract the entire core and use the connection in functional activities aka working out.
Honestly, this is easier said than done and takes PRACTICE!! It’s not just a quick high-intensity sweaty workout. That’s why you should start with diaphragmatic breathing. This stuff takes time, focus and patience and if you do it right your core unit should be on FIRE🔥
Do the following workouts for 3-5 ROUNDS:
- 20x glute swing
- 20x heel drops
- 10x SL swing
- 20x SD mountain climber
- 10x Knee Extensions
- 10x Arm extensions (use pillow)
These workouts are safe for postpartum, diastasis recti, c-section, prolapse, and are pelvic floor-friendly.
If you are pregnant you want to be cognizant of how long you are lying flat on your back. But these are generally safe-listen to your body.
Check out our other post about Five Exercises to Heal Diastasis Recti for more workout inspirations!
Featuring Sweat and Milk's Sicily Nursing Sports Bra.