The Importance of Strengthening Core, Pelvic Floor, and Glutes During Pregnancy
Pregnancy is an incredible journey filled with joy, anticipation, and change—both physical and emotional. As the body adapts to nurture new life, it undergoes many adjustments that can lead to discomfort, balance challenges, and increased stress on various muscle groups. Prioritizing the strength of core muscles, pelvic floor, and glutes can help ease some of these physical challenges, leading to a more comfortable pregnancy, improved labor experience, and a smoother postpartum recovery.
In this post, we’ll explore why these three muscle groups are essential during pregnancy and how expectant mothers can safely strengthen them.
1. Core Muscles: Supporting the Body's Foundation
Strengthening the core muscles, which include the abdominals and lower back, is crucial during pregnancy for several reasons:
Improved Balance and Stability: As pregnancy progresses, the body’s center of gravity shifts, making it easier to lose balance. A strong core can help maintain balance and stability, reducing the risk of falls.
Better Posture: Strong core muscles support better posture, which is particularly important as the pregnancy progresses and abdominal weight increases. Improved posture can alleviate strain on the back, neck, and shoulders.
Lower Back Support: Many pregnant women experience lower back pain due to the added strain on this area. Strengthening core muscles, especially the deeper abdominal muscles, can help reduce this discomfort.
Aid in Labor and Delivery: Core strength can be beneficial during the pushing phase of labor, providing stability and support for effective pushing. This can potentially lead to a smoother delivery experience.
Note: Core exercises should be modified as the pregnancy advances. Traditional exercises like crunches or sit-ups may strain the abdomen and should be avoided, especially in the second and third trimesters. Focus on exercises that engage the deep core muscles without placing pressure on the belly.
Suggested Core Exercises:
Pelvic Tilts: Help engage the lower abdominals and support the spine.
Bird-Dog: A gentle way to strengthen both the core and the lower back.
Side Planks (with modifications): Strengthen the obliques while reducing strain on the midline.
Pelvic Tilt: If you’re feeling strong add a resistance band around your thighs and press out during the movement, pulse at the top and lower down.
Bird Dog, strengthens the lower back muscles that support the lumbar spine and improves balance. Put something soft under knee and extend through the hand and back foot. Also, think about lengthening through the top of of your head for added engagement.
Modified side plank is safe during pregnancy. Drop your hip to the floor and lift it back up to work the upper gluteal muscles that tend to get weak during pregnancy.
2. Pelvic Floor Muscles: Supporting and Preparing for Childbirth
The pelvic floor muscles form a supportive sling for the pelvic organs, and strengthening them during pregnancy provides several benefits:
Support for the Baby and Uterus: As the baby grows, the pelvic floor muscles bear an increasing amount of weight. Stronger pelvic floor muscles can help support this weight and reduce pressure on the bladder and other organs.
Easier Childbirth: Strong pelvic floor muscles can make childbirth easier by helping the vagina widen more effectively during delivery, potentially reducing labor time and strain.
Prevention of Urinary Incontinence: Many women experience urinary incontinence during pregnancy and postpartum. Strengthening the pelvic floor muscles can help prevent or reduce this common issue, leading to improved control and comfort.
Suggested Pelvic Floor Exercises:
Kegels: Engage and release the pelvic floor muscles to build strength gradually. To perform a Kegel exercise, start by identifying your pelvic floor muscles—these are the muscles you use to stop urine flow midstream. Once you’ve identified them, sit or lie down in a comfortable position.
Engage the muscles: Gently contract your pelvic floor muscles for about 3-5 seconds, as if you’re lifting them upwards. Avoid tightening your abdominal, thigh, or buttock muscles.
Release: Relax the muscles completely for another 3-5 seconds.
Repeat: Try for 10 repetitions, gradually increasing the hold time as you get stronger.
For best results, perform Kegel exercises regularly, ideally 3 times a day.
Squats: Safe for most stages of pregnancy, squats can support both the pelvic floor and glute muscles.
Bridge Pose/pelvic tilt (see photo above): This yoga pose strengthens the pelvic floor, glutes, and core together.
Lean back into your feet to activate the glutes and pelvic floor.
3. Gluteal Muscles: Supporting the Hips and Lower Back
The glutes—especially the gluteus maximus and gluteus medius—are often overlooked in pregnancy fitness. However, these muscles are key to maintaining posture, balance, and lower back stability:
Hip and Lower Back Support: As the body’s weight distribution changes, the glutes help to support the hips and lower back, which can reduce discomfort.
Posture and Balance: Strong glutes help maintain good posture and balance, which is crucial as the body adapts to carrying extra weight.
Pain Prevention: Strengthened gluteal muscles can help prevent low back, hip, and knee pain, all of which are common complaints during pregnancy.
Suggested Glute Exercises:
Modified Squats: Support the core and pelvic floor while strengthening the glutes.
Lunges: Excellent for building leg and glute strength, with proper form to avoid strain.
Hip Bridges: Engage the glutes and lower back without stressing the core too much.
Front or reverse lunge
Modify with hands on hips or place an exercise ball under the front hip for extra support.
Safety First: Tailoring Your Fitness Routine for Pregnancy
While strengthening the core, pelvic floor, and glutes is highly beneficial, it’s essential to tailor your exercise routine to your pregnancy stage and unique needs. Each pregnancy is different, so consult with a healthcare provider before beginning or modifying an exercise routine.