Pregnancy + Core Strength: Why It’s Important, Exercises to Include + Things to Avoid
Hey mama! You know I'm all about staying strong and feeling amazing during your pregnancy. Core strength is a total game-changer—not just for your bump but for your back, your labor, and recovery too.
Forget crunches— Today I'm sharing fun, safe moves like pelvic tilts and bird dogs that work for every stage of pregnancy. Plus, I’ll show you some calming breathing tricks to help you feel centered and strong. We’ll also talk about what exercises to skip and low-impact options to keep you feeling great. Are you ready?! Let’s get it, let’s go…
What I discuss:
Importance of Core Strength in Pregnancy
Safe Core Exercises During Pregnancy
Avoiding Risky Exercises During Pregnancy
Embrace Your Authentic Beauty
If you loved this episode, you’ll also love episode 481: Exercise Guidelines for a Healthier Pregnancy and Postpartum Recovery
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
Amazon Storefront: Julie Ledbetter's Amazon Page
Transcript:
Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello and welcome back to another episode on the Embrace your Real podcast.
00:31
This episode today is for the expecting mamas out there, or those who are maybe trying to prepare to become one. I want to talk about this topic that I believe doesn't get enough love during pregnancy, and that's core strength. I know what you might be thinking Wait, isn't my belly supposed to be growing, not actually getting stronger? Yes, you are so right, but here's the thing A strong core is not always about six-pack abs or doing these endless sit-ups. It's really about supporting your growing bump, protecting your back and preparing your body for the incredible job of not only giving birth well, your body for the incredible job of not only giving birth, well, growing the baby first, then going through labor, giving birth and then also recovering postpartum. And so that's why, in today's episode, I'm going to be diving into why core strength is so important during pregnancy and how you can safely keep it strong.
01:18
Before we dive in, though, I want to share this review. It comes from Natta Natta Natta, I think that's her screen name. She gave a five-star review and said new chapter. I love hearing about your journey and your mindset. I'm so proud to follow your journey. I love this so much. Thank you so much. We really have gone through so many different chapters on this podcast. I can't believe that we are in year five, which is so nuts, but I'm so grateful for this community and I hope that you guys are finding these episodes helpful for postpartum and pregnancy. I know, you know, I just wish that I had these types of resources, and so I know there's amazing women out there doing certain things, but I feel like we all have our own journeys and we all have our own spin on things, and so that's why I've been really enjoying talking about pregnancy and postpartum topics on my podcast, kind of spread throughout other topics as well. Obviously, we're going to always be talking about movement and mindset and just my faith and all of those things, but hopefully this is the sprinklings of podcasts are helping you.
02:17
So let's dive into why core strength is important for your pregnancy. So number one is that it really does support your growing bump. So as your baby grows, your abdominal muscles naturally stretch to create that space and this process, yes, is essential. But it can also leave your core muscles feeling weaker than usual, potentially causing discomfort, lower back pain or even DR, which is essentially, you know, diastasis recti. It's a condition where the abdominal muscles separate, and so I'm going to refer to that as DR for the remainder of this episode. So diastasis recti, that's again a condition where the abdominal muscles separate. And just keep in mind that every single woman who's had pregnancy or gone through a pregnancy, they've had DR at some point, whether you know it got better, but every single woman has DR to some degree. Some women they get it worse, other women you know they had it, but as they recovered, their abdominal muscle wall really went back, closed up and closed kind of the gap. But that's something to just remember that every woman at least has some degree of DR when they have been pregnant.
03:22
Incorporating safe and effective core strengthening exercises during pregnancy, this can really help to maintain the functionality of these muscles and I can assure you that having a strong core will give you better support for your growing bump, like it's going to improve your posture. It's going to reduce strain on your lower back. I mean, let's just talk about strain on your back, for on your lower back, especially for a moment, because if you've ever been pregnant, you know, know that lower back pain takes a beating and especially, like just your lower back in general takes a beating during pregnancy, and this is because your body's center of gravity shifts forward, which puts that extra strain on your back muscles and but having a strong core really does act as almost like a built-in brace which will help to reduce the load on your back and also help you maintain better posture throughout your pregnancy. Plus, it's also going to make everyday movements like bending, twisting, getting up from a seated position, much easier and more comfortable, especially as your body and your belly changes and grows. All that to say, a stronger core is going to keep you more comfortable as your belly grows, your belly changes and grows. All that to say, a stronger core is going to keep you more comfortable as your belly grows and as your baby grows.
04:30
Number two it prepares your body for labor. So hear me out, you have to think of labor as a marathon. It's intense, it is demanding and it requires every ounce of strength and endurance that you've got. But guess what? Your core muscles are at the center of all of it, literally and figuratively. So having a strong core helps you push more effectively during pregnancy, which can make the process smoother and potentially shorten the pushing stage. This is also going to contribute to stability and control, helping your body work with the contractions rather than against them. Strengthening your core during pregnancy this is body work with the contractions rather than against them. Strengthening your core during pregnancy. This is going to reduce the risk of complications by ensuring that your muscles are better equipped to handle the physical demands of labor, because, let's be honest, anybody that's been in labor knows that it is literally so physical. It is so physical, but having a well-conditioned core can improve your breathing control, which again is crucial for staying calm and focused throughout the process. And also, by prioritizing core strength early, you are setting yourself up for a safer, more empowered labor experience.
05:37
In all honesty, building a strong core was one of the best things that I did in my pregnancy. However, for me, I might have taken it a bit too far and made my core a little bit too strong, which we can chat about in another episode because that definitely definitely impacted just my birth story and what happened during my birth. But again, that's another episode, that's another day. But all in all, having a strong core did help me so, so much to make everything manageable and also just feel more empowered during labor. It really did, for me personally, help my pushing phase. It helped me in those deep breaths, the deep groans that I had during my active labor, which my labor, if you haven't, which I haven't really shared my birth story yet, but if you haven't heard on any of my other episodes, my labor was, I think it was like 36 or 38 hours. It was a long, freaking time and I was in active labor for a very, very long time and my contractions, my active contractions, were two to three minutes long and they were insane. But having that deep, deep breath and that breathing technique that you learned to really create that strong core, helped me tremendously in my labor experience.
06:53
Number three it speeds up postpartum recovery. So I'm kind of about to share something that might sound cheesy but it honestly could not be more true Building a strong, well-conditioned core during your pregnancy or maintaining it if you already have a strong core is literally like a gift for your future self Like it really is Because after giving birth, your body goes through this recovery phase and having a strong foundation can and will make all of the difference. A strong core helps your body recover more efficiently by aiding in the healing of stretched, separated abdominal muscles like I talked about, DR and providing stability to your pelvis and your spine, and this means less discomfort and a smoother transition into physical demands of motherhood, post-baby. So whether that's lifting your baby and hauling a car seat to juggling diaper bags or strollers everything in between that comes with parenthood a strong core really does make sure that you feel stable and supported, and it also reduces the risk of injury as you adjust to those new movements and routines. Plus, rebuilding your core strength early postpartum, or just postpartum in general, is key for improving posture and also reducing that back pain which is also common for new moms. So by maintaining your core strength during pregnancy, you're actually setting yourself up for a quicker, more confident recovery once your little one arrives.
08:15
The good news is that you don't need to do crunches, you don't need to do planks to keep your core strong during pregnancy. In fact, those moves actually are often strongly discouraged as your belly grows, as you progress into trimester two and trimester three. So what do you do to build a strong core if planks and crunches are off limits? So instead, I want you to really focus on safe, effective exercises that really target your deep core muscles and pelvic floor. Number one pelvic tilts. Pelvic tilts are super simple, yet they're incredibly effective just in terms of activating your deep core muscles and relieving that back tension Two things that every mama-to-be could benefit from. So this gentle movement is safe for all stages of pregnancy and it really can be a game changer if you're dealing with that lower back pain, discomfort or just want to give your core some love.
09:05
So here's kind of how to perform a pelvic tilt. So you're going to start on your hands and knees in a tabletop position. Make sure that your wrists are stacked under your shoulders and your knees are directly under your hips. I want you to keep your spine neutral, so that neutral spine, relaxed and natural, so not overly arched or not overly tucked, and I want you to begin by gently engaging your core, drawing your belly button towards your spine. Then you're going to tuck your pelvis under, rounding your lower back slightly. This is kind of like a small controlled movement, so don't overdo it. But you're going to hold the tuck for three to five seconds, breathing deeply, and as you inhale, focus on expanding that belly and your ribs and as you exhale, gently, pull your belly button even more, feeling your deep core muscles activate, slowly, release the tuck and return to that neutral spine. I want you to repeat that for eight to 10 reps and try to complete two to three sets, depending on your comfort level and energy. So a few things to also keep in mind while doing these is you want to move slowly, with intention.
10:17
This exercise is not about speed. It's really about connecting with your core and relieving that tension. Also, if you're particularly feeling tight in your back, pause in that tucked position for a few extra breaths to really feel the release. And you can also perform this exercise while seated or standing, so not just on all fours. If you are seated, you can do this. If you're standing, you can do this, because I understand if being on your hands and knees isn't comfortable. There's other ways that you can do it. And you can even do it like throughout your day as well, like if you don't have the ability to just like drop down in the kitchen or while you're doing something. You know you can do it while you're standing up or if you're sitting down. Maybe you are sitting down taking a phone call or in a meeting or whatever. You can do those tilts while sitting down as well. The second exercise that's very safe, effective, that's really going to target that deep core muscle and pelvic floor, is bird dogs. So bird dogs are, hands down, one of the best exercises for improving core stability and balance, which are two things that you need more than ever, especially as your center of gravity shifts during pregnancy. Plus, they're gentle, they're effective and they're safe for all stages of pregnancy, so you can really feel confident incorporating them into your routine. So here's kind of how to perform a bird dog.
11:32
I want you to start on your hands and knees again in that tabletop position. Make sure that your hands are directly under your shoulders and your knees are under your hips. Keep that spine neutral and this means that you're avoiding again that arching or tucking too much and just kind of let it rest in that natural curve Before moving. Engage your core by drawing your belly button towards your spine. Think about zipping up that core and then you're gonna extend one arm forward and the opposite leg back. So imagine reaching as long as you can like. You're creating one straight line from your fingertips all the way down to your toes. Keep your back flat to avoid letting your hips shift or tilt. So hold that position for three to five seconds, breathing deeply, inhale to keep that body steady and as you exhale, imagine pulling your core tighter for added stability. Slowly bring that arm and leg back to the starting position, staying controlled the entire time, and then repeat that on the other side. So you can aim to get eight to 10 to 12 reps again. So anywhere from eight to 12 reps per side, completing two to three sets again, depending on your energy and comfort level.
12:43
Again, always prioritize quality over quantity. It's better to do a fewer reps with very great form than to rush through them. And if balancing feels tricky, don't worry, you can modify by keeping your toes on the ground. You can also do this while sitting up. So while sitting, so your knee up, your leg up. So opposite knee, opposite arm, you can just do the motion that way as well.
13:06
Bird dogs aren't just about strengthening your core, but they also do work your lower back, they work your glutes, they work your shoulders, which are all again key players in supporting your growing bump. And plus, while you're doing this, focusing on that breath is going to not only help you to really engage that deep core, but it's also going to help you stay calm and connected to your body. Which kind of leads me to number three, which is breathing exercises. Learning how to engage your core properly through breathing is seriously such a game changer, especially during pregnancy, like, not only does it strengthen your deep core muscles which you need for all of those, for that extra support as your belly grows but it also helps you, again, like I just said, stay calm, stay connected, stay in control, because, let's be real, like the pregnancy, hormones and pregnancy in general just comes with a lot of changes physical, mental changes, and so here's kind of one way that you can practice this during pregnancy.
14:01
So kind of start by finding a position that feels good for you. You can sit upright in a chair, with your feet flat on the ground. You can lie on the side, like on your side, with a pillow under your bump, or even recline it a little bit to make you feel like your back is supported. The goal here is to really be comfortable and relaxed. So do what you can to focus on feeling relaxed because, again, this is a breathing exercise and you really want to make sure that you are focused inward. Like you shift your focus inward. So place one hand on your belly and one hand on your chest, take a deep breath in through your nose, letting your belly expand as you fill your lungs. Don't let your chest or your shoulders do the work. Instead, focus on your belly rising with that breath. Now slowly breathe out through your mouth as you exhale, gently pull your belly button towards your spine and lift your pelvic floor. This should feel like a little light engagement, not like you're squeezing for dear life, but you're more like a gentle hug for your core. Try to keep this for 5, 7, 10 breaths, really focusing on the connection between your breath and your core. And to keep this for 5, 7, 10 breaths, really focusing on the connection between your breath and your core. And if you feel any tension creeping into your neck, your jaw, your shoulders, take a second to relax and reset. As your pregnancy progresses, you might find it more comfortable to do this exercise in kind of a reclined or sidelined position. That's totally fine. Adjust how you need to so that it feels right for your body. Again, this exercise isn't just about building strength, but it's really, again, about feeling more in tune with your body, more in tune with your breathing, which is so important as your body changes. Plus, this is not only going to help you right now or when you are pregnant, but it's going to help you prepare for labor, reduce that stress and even just overall improve that oxygen flow, because baby needs that too. And then, over time, you'll notice how much more aware and in control you feel, which is exactly what you need during this exciting but very overwhelming journey.
16:06
Number four sideline leg lifts. So sideline leg lifts are an amazing kind of bump-friendly exercise to strengthen your obliques, which are those side core muscles. This is going to help with hip stability, both of which are key for supporting that growing belly. Plus, they're super gentle and very easy to modify as your pregnancy progresses, which makes them a great addition to your routine. So here's how to perform a side-lying leg lift.
16:33
So start by laying on your side on a comfortable surface, so you know exercise mat, carpeted floor. Bend your knees slightly and stack them on top of each other. I want you to rest your head on an arm or pillow for extra support and keep your hips stacked and your core gently engaged Before moving. Engage your core by drawing your belly button slightly towards your spine and then lift your top leg a few inches, keeping the movement slow and controlled. I want you to avoid rolling your hips backward or forward, so think about only moving from your hip joint. Then hold the lifted position for two to three seconds, breathing deeply as you exhale. Lower your legs slowly with control, bringing it back to the starting position. Focus really on keeping your core engaged that entire time. I want you to complete eight to 12 reps on one side and then switch to the other side Again. Aim for two to three sets per side and, depending, aim for 2 to 3 sets per side and, depending on your energy levels, depending on how your body feels, if you're feeling extra wobbly, place your top hand on the floor in front of you for a little extra stability. On the flip side, if you want to make this exercise more challenging, straighten your top leg instead of keeping your knees bent. Just make sure to maintain that good form and avoid straining. You can also add a band. This is a great time to add a band. You can also add ankle weights light ankle weights here but start with body weight, see how you feel and keep your breathing steady. So inhale as you prepare that lift and exhale as you lower your.
18:09
All right, so now that you know how to kind of strengthen your core with those four exercises, there's a few important things that we need to go over, as there are some things that you need to make sure that you avoid. So the first things first. I just I want to again remind you that activity during pregnancy is incredibly beneficial for both you and your baby. It's equally, though, as important to just be mindful of certain movements to ensure your safety and comfort, because pregnancy brings significant changes to your body, including increased pressure on. Should you know, if an exercise that I mentioned, or an exercise that is, you know, recommended during pregnancy, does not feel right, or it feels uncomfortable or it's causing you pain, please stop immediately. Consult with your healthcare provider. I do not want you to feel in pain. That is not the purpose of exercise, and so, really, again, just be mindful, don't let your ego take over. Just remember. This is a time for both you and your baby to stay safe, but also you absolutely can stay active during your pregnancy.
19:22
So a few things to avoid during pregnancy. Number one this is kind of a given, but overheating activities. So engaging in exercises in hot and humid conditions such as hot yoga, hot Pilates, this can lead to overheating, which can pose risks during pregnancy, and so it's just recommended to avoid activities that could cause excessive heat buildup in the body, whether that's outside, whether that's again the hot yoga class, hot Pilates class, any of those types of things. Just be very, very mindful of those and try to avoid those. Number two traditional crunches and sit-ups. So I mentioned this earlier in the podcast, but after the first trimester it's best to just steer clear of the crunches and sit-ups. These movements can and will place unnecessary strain on your abdominal muscles, which are already working hard to accommodate that growing baby, that growing belly, and so over time this can contribute to a larger DR diastasis recti, like I mentioned earlier, which again is the condition where the abdominal muscles separate. Number three movements causing bulging or doming. So if you notice your belly forming kind of like a cone shape, often called as doming, during a certain exercise, this is a sign that the pressure on your abdominal muscles is too high, and this can happen with planks, with pushups. Other exercises can cause that abdominal wall to bulge or cone, which indicates excessive pressure on your linea alba, which again can exacerbate this diastasis recti, and so it's important to monitor for such signs and really modify these exercises accordingly.
20:48
Number four high impact or plyometric exercises. I'm not saying that you absolutely can't run or jump or do any of these things while pregnant. If you were previously doing them prior to pregnancy, of course you wanna consult with your healthcare provider, but I have absolutely seen people run their entire pregnancy and they're totally fine. But this can place excessive stress on the pelvic floor due to that increased downward pressure from the growing uterus and the hormonal changes, like the elevated relaxin levels that you have while pregnant. And so, if you need to, don't be afraid to just opt for the low impact activities like walking or swimming or even stationary cycling. Those can be oftentimes safer and more comfortable. Again, if you are previously running, if you're a marathon runner or if you are heavily into running prior to pregnancy, I'm definitely not telling you that you need to stop if pregnant. So please, again, just consult with your healthcare provider, but don't let your ego take over again and just be mindful and just know that those low-impact alternates, those are great options, especially as you get into furthering your second trimester, your third trimester, and you're just getting bigger.
21:57
I will tell you that the walking pad really did help me so much, and that's coming from a person who loves high-intense interval training a couple times a week. I just towards the end of pregnancy and, quite frankly, towards the middle to end, I would say, of pregnancy did not even do it at all, did not even attempt it. It wasn't even something that crossed my mind. It was just for me, that low impact movement really really felt great and it kept me moving and it helped me just overall feel better mentally and physically. And, last but not least, number five, anything uncomfortable or painful.
22:26
So, above all, just listen to your body. If exercise feels uncomfortable, if it causes pain or it leaves you feeling drained instead of energized, this is a sign to stop. Your body knows best during this time and so don't try to push through the discomfort. There is nothing worth risking, just you, your health and your baby's health. And so please, please, please, just be mindful and listen to your body and just know that movement like you know it prior to pregnancy. You know, before pregnancy that will come. There will be a time where you can get back to that, but during pregnant is not the time for you to push those limits.
23:01
Okay, so let's quickly recap what we talked about. Again, just remember, building core strength during pregnancy isn't really about pushing yourself to the limit. It's about creating that strong foundation for your body to carry you through this incredible journey, whether it's for your bump, your back, your postpartum recovery. A strong core is a secret weapon and I can just tell you, speaking from experience again, just having that strong core really did help me tremendously throughout my pregnancy and recovery. And again, like I mentioned earlier, I went a little bit too far. I was strengthening my core too much and not focusing, especially towards the end of my pregnancy, on relaxation and pelvic floor relaxation, which I do think contributed to my long, long, long, 36, 38-hour labor. So that is another podcast for another day. But I do think having that balance of pelvic floor strength as well as pelvic floor relaxation towards the end of your pregnancy is going to be key. So let's quickly recap what I talked about in today's episode Strengthening your core during pregnancy.
24:02
Number one is gonna support your growing bump and just make you feel more comfortable during your pregnancy. Number two it can and will help prep your body for labor. Number three it will help your body heal more efficiently postpartum, and a few core exercises that I mentioned in today's episode number one, pelvic tilts. Number two, bird dogs. Number three, breathing exercises. And number four, side lying leg lifts. All of those exercises are going to be in my new pregnancy program that we'll be launching in the Movement with Julie app. We are currently finishing up and, like I mentioned in a previous episode, we do have a pelvic floor therapist who's been doing this for a long time almost a decade. She is helping us out and she's creating amazing resource videos, so I cannot wait for you guys to be able to get your hands on this.
24:47
This is something that I just am excited to have for future pregnancies, if God allows us to have more kids, and not only that, just for myself, but also for thousands of other women who are just wanting to stay active during pregnancy. You absolutely can, and so that's why I want to show you how you can continue on with your dumbbell-only workouts all the way through 40 weeks plus, because I was 40 weeks in a day when I had Blake, and so I was full term and I was doing dumbbell workouts all the way until the end, and so I want to show you how to do it, how to do it safely, how to do it effectively, as well as give you as many resources as possible. So stay tuned for all of you ladies inside the Movement With Julie app, if you are an active subscriber, you'll just get instant access and full access to that program. We're just going to continue adding programs. So what we have in the works this year we have a pregnancy program, postpartum program that we're working with the same pelvic floor therapist on resources for those, and then we have a beginner program that's coming, as well as a strength program. So really excited for all of the things to come inside Movement with Julie this year. If you aren't already an active subscriber, you want to learn more. You can go to SALE. That's S-A-L-EMovementWithJuliecom. Be sure to be following Movement with Julie on Instagram, because we're going to be sharing all the sneak peeks prior to leading up to the launch of the pregnancy and postpartum program. Again, so so excited to get that resource in the hands of so many women.
26:12
If you love this episode, I know that you'll also love episode 481, exercise Guidelines for a Healthier Pregnancy and Postpartum Recovery. So be sure to click the link in the show notes below or just head over to episode 481. That is all that I have for today's episode. I hope that you enjoyed it.
26:29
If you have a pregnant mama or a mama-to-be or someone who is currently in the middle of pregnancy and you feel like they would find this episode helpful, I just ask that you share it with them. You can send it to them in a text message. You can also just screenshot this and post it up on your Instagram story. And be sure to tag us so that we can just say, hey, what's up? And thank you for tuning into the podcast. Also, if you haven't left a rating interview, that would mean the absolute world to me and our team, so you can scooch over to Apple Podcasts and leave that rating and review over there.
26:55
But that is all that I have for today's episode. I love you so dang much. I mean it, and I'll talk to you in the next one. All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the gram. Be sure to do so. Julie A Ledbetter yes, it's with an A in the middle for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it.