Strengthen your core before conceiving

Posted under female workout

Invest time to strengthen your belly and black as a pre-pregnancy preparation.  Ease your way into pregnancy when your body is at its fittest with the help of Pilates exercise.

Why core building exercise is important

When you’re trying to get pregnant, your focus naturally goes to the eight or so inches that run from the top of your stomach down to your pubic bone. You probably pay more attention to that part of your body but there is more to the belly and below that area than hormone levels and ovulation-optimal sex. Core muscles are the most overlooked prior to pregnancy. Strong abdominal muscles is crucial to help prevent back problems during pregnancy. It will also aid on an easier pushing time during labor, and recovery is going to be better. Research confirms that overall fitness can shorten delivery times thanks to the fit and stronger core muscles.

Core building exercises target deep abdominal muscles, the transversus abdominus. It acts like a corset around the belly section and the small muscles of your back. The only way to achieve an easier labor, pain-free back, and faster postpartum recovery is to have a strong core. Core fitness strengthens the muscles that support and stabilize the spine.

Don’t forget the pelvic muscles when you are trying to conceive. Just because they are located below the abdominal muscles does not mean they’re not part of the core. These muscles come into play when you perform deep abdominal muscle. Kegel exercise is one of pelvic floor muscles exercise that you can do practically anywhere. You can do Kegel exercises by contracting muscles that you use to stop the flow of urine. Not only are you strengthening your muscles, you will be less likely to experience continence problems during post-delivery time.

There is no better time to start on core building exercises if conceiving and getting pregnant is part of your plan. In fact, studies show that women who have an overall toned body have less difficulty during the whole pregnancy period compared to women who don’t exercise.

Core builder exercises

Here are three of Picot’s favorite Pilates core-builders. Follow this five-minute regimen four or five days a week, and your core will be pregnancy-ready in about six to eight weeks. Remember to keep your navel drawn in toward your spine throughout each move.

Roll Ups
1.    Lie on your back with your feet flexed, legs together long and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don’t touch the floor.
2.    Inhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up.
3.    Straighten your legs when you reach the top; reach your body forward, keeping your head between your arms.
4.    Inhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you’re back in the starting position. Repeat five more times.

The Hundred
1.    Lie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck.
2.    Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor.
3.    Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts. That’s one set; repeat nine more times.
(If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it’s more important to control your abdominals and keep your back flat on the floor.)

Knee Folds
1.    While lying on your back, place your feet flat on the floor, hip-width apart. Your hands should be at your sides, palms down, pressing slightly into the floor.

2.    Inhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you’re sitting in a chair.
3.    Inhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor. Repeat twice more, alternating legs.

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