Prenatal Pilates- A strong Core Safely

 "Gentle core work is essential during pregnancy.
When many people think of the “core,” they think of the front of the abdomen and exercises like sit-ups or crunches. But the core is actually a group of muscles that wrap all the way around, above and below the abdomen like a coffee-can shape—a cylinder wrapping around with a top and a bottom. The core muscles that create this “cylinder” include all four layers of the abdominals: the transverse abdominis, internal and external obliques, the rectus abdominis and the back muscles, the multifidus and spinal erectors. The top of the core is the diaphragm, and the bottom is the pelvic floor muscles.

The job of the core is to control power transfer between the lower and the upper body. A strong, stable core will be able to hold the spine and the rib cage in an optimal position for power transfer. Daily activities, such as standing up from a chair or picking up your baby, require this strength.

Exercises while on the back should be avoided in prenatal core work. The American Congress of Obstetrics and Gynecology has pregnancy exercise guidelines which specify that after the first trimester, exercises shouldn’t be performed on the back due to possible obstruction of venous return. Supine positions would also put the abdominals at a 90 degree angle with the line of gravity, which would be a more extreme relationship with gravity and may overly stress on the abdominal muscles. Supine abdominal work not only places more stress on the mother and the baby, but is also a more challenging position for a core workout. This higher level of strengthening is typically not recommended during the third trimester.”_Pilates Style

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