During pregnancy, a woman's body experiences SO many changes - physically, hormonally, emotionally, and more. When it comes to the physical aspect, pregnancy shifts the body profoundly and a woman's 3-dimensional core is her armour to keep her skeletal structure in place.
Therefore, building a strong core, postpartum, is a critical piece in gaining the strength for motherhood and a strong body after pregnancy.
The first step to doing so is to create a connection to the abdominals and “wake them up again”. Once core engagement, or tightening of the abdominals, is declared safe by your physician, these moves below are the top 5 moves to help build a strong core postpartum:
TOP 5 MOVES TO HELP BUILD A STRONG CORE POSTPARTUM
1. Forearm Plank
On either your feet or knees, place your elbows on the ground directly under your shoulder joints. Engage your abdominals by drawing them up away from the floor, creating tension. Hold for 15-30 seconds, rest and repeat 2-3 times.
2. Side Plank Reach Under
Lie on your side with legs bent and place your forearm on the ground with your elbow directly under your shoulder joint. Lift your hips off the ground, creating a straight line from the crown of your head to your hips. Extend your top arm up toward the sky and then rotate toward the opposite side. Repeat for 15-30 seconds, rest and repeat 2-3 times.
3. Back Extension
Lie on the ground face down with legs and arms extended. Lift both arms and both legs off the ground at the same time, hold for 3-5 seconds and then return them to the ground. Be cautious not to arch the back. Perform for 30 seconds.
4. Single Leg Hip Hinge
From a standing position, hands on your hips, hinge forward at the hips while raising one leg back behind you. Return back to standing and repeat on the opposite leg. Perform 12-15 reps on each leg.
5. Bridge Lift & Lower
Start by lying on your back with your knees bent and feet flat on the floor. Press into your heels and slowly lift your hips to the sky as you squeeze your glutes. Return your hips back to the ground and then repeat. Perform sets of 12-15 reps.