Attention: for those who are pregnant, looking to become pregnant, or just out of a pregnancy, the ideas, workouts, and strategies presented in this workout video and write-up reflect the research and experience of the creator and should not be taken as a medical diagnosis or prescription. Information included is not intended to be used as medical advice or in place of advice or guidance from your personal doctor. Before beginning exercise of any kind, please consult with your doctor or other medical professional to make sure it is appropriate for you and your unique situation.

Having a strong foundation is important for decreasing aches and pains, supporting good posture and pelvic health, and setting you up for a faster postpartum recovery. This workout targets the muscles needed to establish your foundation so you can stay functional and strong!

Note: Though this workout and content is tailored to pregnancy and postpartum, many can benefit from what this workout provides.

I think it’s helpful to first learn the demands placed on the body during pregnancy and postpartum in order to fully understand how to train your core to meet the demands. Let’s take a look at a few key changes:

The hormone relaxin is responsible for relaxing all of the muscles and joints in your body in pregnancy to allow the body to expand and prepare for delivery. This includes relaxation of the pelvic bones and pelvic floor, making them unstable and lax while bearing the burden of the baby weight.

Your center of gravity shifts with the growth of the baby, which can cause an anterior pelvic tilt. This change in posture can lead to aches and pains including (but not limited to) sciatica, low back pain, and pelvic floor dysfunction.

The abdominals separate creating a gap between the rectus abdominis (your ‘6 pack’ abs) called Diastasis Recti (DR). Most pregnant people have DR by their 3rd trimester. Doing advanced core work like crunches and sit-ups can put extra pressure on the abdominal wall and increase this gap. We want to minimize intra-abdominal pressure in both pregnancy and early postpartum.

Creating strength in your deep core, pelvic floor, and glutes can help every single one of these areas. They stabilize and support your body so you can continue to be active, mobile, and feel great through pregnancy, postpartum recovery, and beyond.

A final note:
The real key with making this workout effective is tuning into your breath. The warm-up and activation series is dedicated to helping you establish the proper breathing, core, and pelvic floor mechanics that you’ll use throughout the workout. I encourage you to slow down and tune into your body.

Sources:
The effect of relaxin on the musculoskeletal system
Pelvic alignment changes during the perinatal period
Diastasis recti abdominis during pregnancy and 12 months after childbirth

Printable Workout

Warm Up/Activation: 1 round, 60 seconds each
Quadruped Diaphragmatic Breathing
Alternating Straight Leg Kickbacks
Bird Dog
Pelvic Floor Activations

Workout: Complete each circuit for 2 rounds of 45 seconds work, 15 seconds rest. No extra rest between rounds. 30 seconds of rest between circuits

Circuit 1
Side Plank Hip and Leg Lift (optional band) - R
Glute Bridge - optional march
Side Plank Hip and Leg Lift (optional band) - L

Circuit 2
Donkey Kick on Forearms - R
Bird Dog Pulse - alternating
Donkey Kick on Forearms - L

Circuit 3
Kneeling Hip Thrust + Ball Squeeze
ISO Bear Crawl Lifts
Modified Gecko Planks

Cool Down: 1 round, 30-40 seconds each
Cat/Cow
Pigeon - R
Pigeon - L
Child’s Pose