Core By Trimester: First Trimester Core Routine
Core By Trimester: First Trimester Core Routine
Dr. Ariel Edwards, PT, DPT, CSCS
Navigating a fitness routine while pregnant can be overwhelming! As your body experiences big changes, you may feel uncertain on what movements to implement into your workouts with the looming fear of “doing something wrong”. Here at FIXXED, we want to take fear out of the equation, and allow you to only focus on keeping yourself strong and, most importantly, healthy throughout your pregnancy!
Welcome to our Core By Trimester blog series! This is only one of the many resources we have to keep you feeling your best both prenatal and postnatal! Our core is an instrumental muscle group in day to day activities whether you are pregnant or not! We want to focus on keeping this area strong while also adapting our exercise routine to fit the needs of each trimester of pregnancy! Check the first blog of our series as we focus on first trimester core!
First Trimester Core Routine
As soon as you find out you're pregnant, there are two major muscle groups that should be prioritized - core & glutes! Within your first trimester, there are an abundance of shifts that occur within your body due to your hormones relaxing to create more joint laxity which allows your pelvis to expand for the baby! Due to this increased ligament laxity, activation of your core and glutes becomes much more challenging. Implementing a routine that initiates these isolated activations is a great way to maintain strength throughout your pregnancy!
Try out these 3 exercises:
Bear Plank Pull Throughs
Start in a quadruped position with your shoulders over your hands and your hips over your knees. Place a 5-8lbs dumbbell right below your chest. Grab the dumbbell with one hand and bring it to the outside of your body. Then repeat with the other hand. Focus on maintaining activation of your core while exhaling as you move the weight. Think about keeping your pelvis stable as you move the dumbbell from side to side.
Single Leg Glute Bridges
Start by lying on your back with one foot placed on the floor and the other leg lifted with a 90 degrees angle at both the hip and the knee. Take a breath in while lying on the ground. Then drive through your heel and think about engaging your core before you lift. As you lift your hips, exhale while focusing on maintaining core activation. Pause at top before lowering back to the ground.
TA Leg Lowers
Once again start by lying on your back with one foot placed on the floor, but this time have your other leg straight in the air making a 90 degree angle at the hip. Once in this position, exhale while bracing your core as if someone was going to tickle you in the stomach.Then slowly lower one leg towards the ground and maintain core control. This is a great way to learn how to find your deep abdominals! Bonus points if you place your hands on your hips to feel the core activation as you lower your leg!
Adding these exercises into your weekly routine is a great way to safely activate your core during the early stages of your pregnancy! If you have questions about what you should be working on throughout your pregnancy, FIXXED is here to support you! Our specialized pelvic floor physical therapy is a great asset to your prenatal and postnatal journey, and is crafted specifically to you and your needs! If you have any questions, or are interested in what FIXXED pelvic floor physical therapy has to offer, feel free to contact us HERE, or email Kristina@fixxedstudios.com!
FiXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
