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What are the best core training exercises to increase strength during pregnancy?

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If you are pregnant, you may wonder how to keep your core muscles strong and healthy without harming your baby or yourself. Core training is not only beneficial for your posture, balance, and stability, but also for your labor and recovery. However, not all core exercises are safe or effective during pregnancy. In this article, you will learn what are the best core training exercises to increase strength during pregnancy, and how to perform them correctly and safely.

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Dra. Omidres Pérez de Carvelli

Co founder y presidente de OITT.org| Medico Internista, Endocrinologia y Metabolismo| Coordinadora del grupo de…
Maryam Muftaudeen

Physiotherapist | Pelvic & Women's Health Physiotherapist | Pre & Post-natal Fitness Expert | Helping Women Heal…
Aissa Youcef Mouffoki

(Docteur en Médecine Générale ?????? Télé-Consultation Médicale ?? Promouvoir une santé innovante et accessible ??).

1 Why core training during pregnancy?

Your core muscles include your abdominal, pelvic floor, back, and hip muscles. They support your spine, pelvis, and organs, and help you move, breathe, and push. During pregnancy, your core muscles undergo many changes, such as stretching, weakening, and separating. This can cause problems such as back pain, pelvic pain, urinary incontinence, and diastasis recti (a gap between your abdominal muscles). Core training can help you prevent or reduce these issues by strengthening your core muscles and improving their function and coordination.

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Dra. Omidres Pérez de Carvelli

Co founder y presidente de OITT.org| Medico Internista, Endocrinologia y Metabolismo| Coordinadora del grupo de Investigación de Salud Digital y Diabetes de ALAD|Conferencista|Telemedicina y Telesalud|Escritora
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Los ejercicios del core son de gran valor adicional a lo antes expuesto ya que además: ?? Mejora la circulación sanguínea u contracción muscular de los grupos musculares de la pelvis lo que disminuye riesgo de varices pelvicas y trombosis ?? Evita la incontinencia urinaria y mejora el movimiento intestinal, previniendo el estre?imiento ?? Ayuda a mejorar el control de los parámetros metabólicos frecuentemente modificados durante el embarazo ?? Evita el edema de miembros inferiores y mejora la flexibilidad y equilibrio de todo el tren inferior

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Maryam Muftaudeen

Physiotherapist | Pelvic & Women's Health Physiotherapist | Pre & Post-natal Fitness Expert | Helping Women Heal Postpartum, Restore Pelvic Health & Diastasis Recti | Virtual Consultations and Fitness Coaching.
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It is also important to focus on the strength of the pelvic floor muscles as well as flexibility. The pelvic floor muscles should be able to contract optimally as well as relax completely when needed.

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Francoise 'Mamacita' Souverville

Continuing my passion, healing the planet through non-violent birth.
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I would add focus on preventing Diastasis Recti. It is more common with overweight women & can cause pain which lead to several restrictions at end of pregnancy & delivery. Not to mention a long time to heal post partum. Core training is a must if you want to avoid this.

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Aissa Youcef Mouffoki

(Docteur en Médecine Générale ?????? Télé-Consultation Médicale ?? Promouvoir une santé innovante et accessible ??).
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En plus , l'entra?nement de base pendant la grossesse peut peut aider à soutenir le poids croissant du bébé et même d'autres avantages notamment : -Facilitation de l'accouchement : Certains exercices de base, tels que ceux axés sur le plancher pelvien, peuvent contribuer à renforcer cette région, ce qui peut être bénéfique pendant l'accouchement. -Meilleure circulation : L'activité physique régulière favorise une bonne circulation sanguine, ce qui est essentiel pendant la grossesse pour prévenir l'enflure et d'autres problèmes circulatoires. -Bien-être émotionnel : L'exercice libère des endorphines, améliorant ainsi l'humeur et réduisant le stress, ce qui peut être particulièrement utile pendant la grossesse.

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Coach Michael Son

Online Coaching for dedicated and disciplined people, who appreciate elegant and smart programs that fit their schedule & lifestyle.
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Core training is a lifestyle. It's not a pill you take "during" pregnancy or "after" - try sticking fingers in the leaking wall and see how productive that is. Strong body recovers faster, bares easier and labor effortlessly.

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2 What core exercises to avoid during pregnancy?

During pregnancy, it is important to be mindful of which core exercises are safe. Exercises like crunches, sit-ups, and leg raises should be avoided, as they can compress the vena cava and reduce blood flow to both the baby and the mother. Additionally, exercises that involve twisting or rotating the torso, such as bicycle crunches, Russian twists, and oblique crunches can increase the risk of diastasis recti and damage connective tissue. Finally, it is best to avoid exercises that put too much pressure on the pelvic floor, such as planks, mountain climbers, and burpees, as they may worsen pelvic floor dysfunction and cause leakage, prolapse, or pain.

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Dra. Omidres Pérez de Carvelli

Co founder y presidente de OITT.org| Medico Internista, Endocrinologia y Metabolismo| Coordinadora del grupo de Investigación de Salud Digital y Diabetes de ALAD|Conferencista|Telemedicina y Telesalud|Escritora
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Adicional, deben evitarse ejercicios de alto riesgo de caídas, así como aquellos que provoquen aumento intenso y brusco de la frecuencia cardíaca.

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Aissa Youcef Mouffoki

(Docteur en Médecine Générale ?????? Télé-Consultation Médicale ?? Promouvoir une santé innovante et accessible ??).
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-Exercices à fort impact : évitez les exercices à fort impact tels que les sauts et les exercices de haute intensité, car ils peuvent mettre une pression excessive sur les articulations, ce qui pourrait être inconfortable ou potentiellement risqué pendant la grossesse. -Position couchée sur le dos après le premier trimestre : après le premier trimestre, évitez de vous allonger sur le dos pendant de longues périodes, car cela peut comprimer la veine cave et réduire le flux sanguin vers le c?ur et le bébé. Optez plut?t pour des positions sur le c?té. -échauffement et refroidissement : accordez une attention particulière à l'échauffement et au refroidissement pour prévenir les tensions musculaires.

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Coach Michael Son

Online Coaching for dedicated and disciplined people, who appreciate elegant and smart programs that fit their schedule & lifestyle.
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It's a training age (for how long you practice this activity and in what level) and experience dependent. The rule of thumb is listening to your body - it knows best. There are no "best" nor "single" exercises - like with food and dating it's the matter of personal preferences.

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3 What core exercises to do during pregnancy?

The best core exercises to do during pregnancy are those that target your deep core muscles, such as your transverse abdominis (TA), pelvic floor, and multifidus. These muscles act like a corset, wrapping around your spine and pelvis to help maintain stability and alignment. They also support your baby and prepare you for labor and delivery. Examples of core exercises that target your deep core muscles are pelvic tilts, cat-cow, bird-dog, and side-lying leg lifts. Pelvic tilts involve lying on your back with your knees bent and feet flat on the floor, gently tilting your pelvis up and down. Cat-cow involves getting on your hands and knees, with your wrists under your shoulders and your knees under your hips, arching and flattening your back. Bird-dog involves staying on your hands and knees, with a neutral spine, lifting one arm and the opposite leg. Side-lying leg lifts involve lying on one side with a slightly bent knee while lifting the other leg up and down. You can also do these exercises on elbows or knees, or with a resistance band around ankles; for pelvic tilts, you can even do them standing against a wall.

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Aissa Youcef Mouffoki

(Docteur en Médecine Générale ?????? Télé-Consultation Médicale ?? Promouvoir une santé innovante et accessible ??).
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-Marche et natation : Bien que ce ne soient pas des exercices de base traditionnels, la marche et la natation sont des activités physiques douces et s?res pendant la grossesse. Elles favorisent la circulation, maintiennent la condition physique globale et peuvent être intégrées dans un programme d'exercices prénatals. -Renforcement des bras et des épaules : Puisque vous mentionnez des exercices pour le tronc, n'oubliez pas de maintenir la force dans les bras et les épaules. Des exercices comme les élévations latérales avec des poids légers peuvent être inclus pour éviter les déséquilibres musculaires. -Exercices à respiration diaphragmatique : une respiration contr?lée peut également être utile pendant l'accouchement .

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Coach Michael Son

Online Coaching for dedicated and disciplined people, who appreciate elegant and smart programs that fit their schedule & lifestyle.
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If you are training regulary - drop the intensity and go until third trimester where it's overall strain and HR modulation are important.

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4 How to do core exercises safely during pregnancy?

It is important to consult your doctor before starting or continuing any exercise program during pregnancy, especially if you have any complications or risk factors. Additionally, be sure to listen to your body and stop if you feel any pain, discomfort, or dizziness. It is also important to breathe normally and avoid holding your breath, as this can increase your blood pressure and intra-abdominal pressure. You should also modify or skip any exercise that causes coning or doming of your belly, which indicates diastasis recti or excessive strain on your abdominal wall. To cushion your joints and support your belly, use a mat, pillow, or towel. Finally, warm up before and cool down after each session, and drink plenty of water to stay hydrated.

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Dra. Omidres Pérez de Carvelli

Co founder y presidente de OITT.org| Medico Internista, Endocrinologia y Metabolismo| Coordinadora del grupo de Investigación de Salud Digital y Diabetes de ALAD|Conferencista|Telemedicina y Telesalud|Escritora
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Adicional, es importante tener calzado y ropa adecuada que permita evitar exceso de calor, favorezca el flujo de aire y suelas antiresbalantes

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Aissa Youcef Mouffoki

(Docteur en Médecine Générale ?????? Télé-Consultation Médicale ?? Promouvoir une santé innovante et accessible ??).
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-Adaptation des mouvements : Modifiez les mouvements traditionnels si nécessaire. Par exemple, remplacez les craquements traditionnels par des craquements pelviens ou des craquements de planche, qui mettent moins de pression sur la paroi abdominale. -Positionnement du corps : Faites attention à votre positionnement corporel. Assurez-vous d'avoir une posture correcte pendant les exercices pour éviter une tension excessive sur le dos et la région pelvienne.

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5 How often and how long to do core exercises during pregnancy?

The frequency and duration of your core exercises during pregnancy depend on your fitness level, trimester, and individual needs. Generally, you should aim for 2 to 3 sessions a week with a day of rest in between. Each session should last 10 to 15 minutes, or be part of a longer workout that includes cardio and strength training. You should do 8 to 12 repetitions per exercise or as many as you can do with good form and without fatigue. Additionally, you should do 1 to 2 sets per exercise or as many as you can do with good form and without fatigue. Make sure to rest for 30 to 60 seconds between sets or as needed. Quality is more important than quantity when it comes to core training during pregnancy. Focus on engaging your deep core muscles and performing each exercise with proper alignment and technique. This will help you increase your core strength, support your baby, and prepare for a smooth and healthy delivery.

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Aissa Youcef Mouffoki

(Docteur en Médecine Générale ?????? Télé-Consultation Médicale ?? Promouvoir une santé innovante et accessible ??).
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-Consultez votre professionnel de la santé : Avant de commencer tout programme d'exercice pendant la grossesse, il est essentiel de consulter votre médecin ou votre professionnel de la santé pour vous assurer que l'exercice est sécuritaire pour vous et votre bébé. -Adaptez votre routine : Les exercices de base peuvent être bénéfiques, mais assurez-vous de les adapter à votre niveau de confort. évitez les mouvements qui mettent une pression excessive sur la région abdominale. -Restez hydratée et au frais : Assurez-vous de rester bien hydratée pendant l'exercice, et évitez de vous exercer dans des conditions de chaleur extrême.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Francoise 'Mamacita' Souverville

Continuing my passion, healing the planet through non-violent birth.
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You might want to add swimming and/or walking at least once a week. This keeps all the muscles stay fit for labor & delivery.

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Aissa Youcef Mouffoki

(Docteur en Médecine Générale ?????? Télé-Consultation Médicale ?? Promouvoir une santé innovante et accessible ??).
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La natation offre une option d'entra?nement fonctionnel douce et efficace pendant la grossesse. Elle renforce les muscles sans impact excessif sur les articulations, améliore la circulation sanguine et soulage la pression sur le dos. La résistance de l'eau ajoute un élément de tonification musculaire, tandis que la flottabilité offre un soutien confortable au ventre en expansion. La natation favorise ainsi une forme physique globale tout en minimisant les risques de blessures pendant la grossesse.

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What are the best core training exercises to increase strength during pregnancy?

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1 Why core training during pregnancy?

2 What core exercises to avoid during pregnancy?

3 What core exercises to do during pregnancy?

4 How to do core exercises safely during pregnancy?

5 How often and how long to do core exercises during pregnancy?

6 Here’s what else to consider

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What are the best core training exercises to increase strength during pregnancy?

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1 Why core training during pregnancy?

2 What core exercises to avoid during pregnancy?

3 What core exercises to do during pregnancy?

4 How to do core exercises safely during pregnancy?

5 How often and how long to do core exercises during pregnancy?

6 Here’s what else to consider

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