Pregnancy Core Exercise

This elevated side plank trains:

• Deep core (TA)

• Obliques

• Glute med

• Inner thighs

• Pelvic floor coordination

Strong hips protect your back.

Strong obliques support your belly.

Strong inner thighs support your pelvic floor.

This move is fantastic to do even if you are not pregnant and post pregnancy!

#pregnancyfit #bempoweredmethod #bempoweredstudios #womensfit

3/2 Edited to

... Read moreStaying active and maintaining core strength during pregnancy is essential for both comfort and health. From my personal experience, incorporating exercises like the elevated side plank has improved my posture and reduced lower back pain, which is common during pregnancy. This particular exercise targets the deep core muscles, especially the transverse abdominis (TA), a key muscle group that supports the spine and pelvis. Strengthening these muscles not only makes carrying your baby easier but also helps prepare your body for labor and delivery. Additionally, focusing on obliques and glute medius muscles protects your hips and enhances stability. These areas often weaken during pregnancy due to weight shifts and changing biomechanics. Inner thigh engagement also plays a crucial role in pelvic floor coordination, helping to prevent common issues such as urinary incontinence postpartum. One benefit of this elevated side plank is its versatility—it’s safe during pregnancy when done with proper modifications and remains beneficial after childbirth to regain core strength. When I first started these exercises, I paid close attention to form and breath control, ensuring I felt activation in the deep core without overstraining. Incorporating these moves into a regular fitness routine, along with professional guidance if needed, can empower women to maintain strength, reduce discomfort, and recover quicker postpartum. Remember to listen to your body and consult with a healthcare provider before starting any new exercise program during pregnancy. Embracing these exercises not only supports a healthy pregnancy but promotes long-term wellness for women at any stage.

Related posts

PREGNANCY CHEAT SHEET by trimester 🤰🏻
Here’s a pregnancy cheat sheet to help guide you through each trimester & prepare for what’s ahead. From essential tips & self-care to things to look out for, this sheet will be so helpful throughout your pregnancy journey, make sure to save it so you can reference back later. ⭐️Gene
Dania Toddler Mom & UGC

Dania Toddler Mom & UGC

2768 likes

4 Core Exercise to Fix Diastasis Recti
Doing these exercises can help strengthen your whole abdominal wall! 1. Weighted Dead Bugs 2. Flutter Kicks 3. Elevated Heel Taps 4. Reverse Plank Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes If you're a woman over 30 and need quick, effective wo
Laura

Laura

145 likes

Diastasis Recti And Core Exercise.
Click on the link in my bio for more mommy tummy exercises. Diastasis Recti And Core Exercise. #mom #mommymango
MommyMango

MommyMango

20 likes

Hip And Core Exercise.
Click on the link in my bio for more exercises.
MommyMango

MommyMango

111 likes

Try These 3 Moves For Your Core.
Click on the link in my bio for more exercises.
MommyMango

MommyMango

570 likes

Finding Your Inner Core
One of the most COMMON questions I get when it comes to 360/inner core breathing is “HOW DO I KNOW IF I AM DOING IT RIGHT?” So wanted to share this simple analogy… First things first… I explain the whole breakdown/breathing process in my Pregnancy/Postpartum Core Programs with videos that you ca
Shayfit

Shayfit

47 likes

Start This Exercise Today For A Stronger Core!
Do you have a weak core? Start This Exercise Today For A Stronger Core! #mom #mommymango #momlife
MommyMango

MommyMango

29 likes

Exercise for the core
#summerbod #bodytransformation #Lemon8Diary #healthylifestyle2024
BIRKA

BIRKA

85 likes

Standing core exercise to add to routine🌸
Drop a comment if you going save this and try #postpartum #pregnancy #diastasisrecti #coreworkouts #standingcoreworkout
FitLikeRosy

FitLikeRosy

216 likes

Core Exercise For You.
Click on the link in my bio for more mommy tummy exercises. Core Exercise For You. #mom #momlife #momsoflemon8 #mommymango
MommyMango

MommyMango

10 likes

Do this exercise to build a strong core!
To all my #busymoms out there, I'm telling you personally that it's possible to have a strong core & develop abs with the proper nutritional guide & exercises that will strengthen/sculpt those abs for you🤗💪🏾. ☆Here is a snippet of an exercise that is part of my Mom BAWD online
GetBAWDIED

GetBAWDIED

337 likes

Try This Deep Core Exercise.
Click on the link in my bio for more mommy tummy exercises. Try This Deep Core Exercise. #momlife #mom #postpartum
MommyMango

MommyMango

28 likes

A woman in athletic wear takes a mirror selfie in a fitness studio, with text overlaying "Exercises I do to MAINTAIN '11' AB LINES SWIPE," introducing her core workout routine.
A woman in a fitness studio demonstrates a high plank exercise, wearing black leggings and pink ankle weights, with the text "High plank" overlaying the image.
A woman lies on her back performing leg lifts, with her legs raised and wearing pink ankle weights, in a fitness studio. The text "Leg lifts" is overlaid.
Pilates core exercise to maintain “11” ab lines
One of the biggest fitness goals I’ve always had is to have the “11” ab lines. Once I achieved them, I also had to come up with a routine to keep them. In order to keep my core tight & toned, I train core x2-3/week. Here are 4 core exercises I do to keep my “11” ab lines⬇️ 1. High plank x 1
Sophia Cepero

Sophia Cepero

101 likes

Pt.2 Postpartum core exercise
#healthylifestyle2024 #coreworkout #postpartumfitness #postpartumjourney #corestrength
Jerrica J

Jerrica J

209 likes

Kettlebell CORE Exercise
The half-kneeling kettlebell windmill is an advanced mobility and stability exercise that truly demonstrates great functional strength and ability This dynamic exercise not only challenges your shoulder and core strength and stability but also demands exceptional shoulder mobility. In order to perf
AlexandriaJean

AlexandriaJean

16 likes

One Exercise That Helped Heal My Core
Standing marches are a simple but effective way to rebuild your deep core. Lifting one leg at a time forces your core to stabilize, helping strengthen the muscles that support your abdomen and lower belly. Over time, this can improve posture, core control, and help reduce the appearance of a mom po
Jas | Postpartum Recovery

Jas | Postpartum Recovery

278 likes

Eliminate the Flabby Arms with This Exercise!
All you’ll need: two 5-lb dumbbell (easy find at 5-below) Regardless of your access to the gym, you can sculpt your arms, shoulders, legs, and core in the comfort of your living room. If you’re like me, it’s hard to not hold your arm up and watch that flabby part move around while you shake
P2 & You Children’s Skincare

P2 & You Children’s Skincare

868 likes

Pt.1 Postpartum core exercise
#healthylifestyle2024 #coreworkout #postpartumfitness #postpartumjourney
Jerrica J

Jerrica J

1836 likes

Deep core exercise work va traditional crunches
#deepcore #abs #core #coreworkout #coreworkouts
laurensolomonfitness

laurensolomonfitness

23 likes

🚨Deep Core Exercise you need to TRY🚨
Listen, you do NOT have to get on the floor to get a good core workout in.. First off let me start by saying, I started seeing BETTER progress with my core when I stop doing “ab” workouts and incorporated “deep core” exercises. It’s 2024 and although we love those floor crunches, we don’t ha
thewealthyauntie

thewealthyauntie

130 likes

This simple exercise helped me rebuild my core after having babies. 💪
After having babies, I wanted to rebuild my strength one step at a time. Reverse planks became one of my favorite exercises because they challenge my core, improve my posture, and make me feel stronger with every workout. Progress doesn’t happen overnight—it comes from showing up consiste
FLAVIE FIT LIFE

FLAVIE FIT LIFE

97 likes

#WhatWaist! ⏳ This exercise will SNATCH you, okay?
So, this is a new one for me but I’m gonna tell you, I fell in love with it right away! I’m incorporating it right into my core routines on Tuesdays & Thursdays! I kept a tight core, controlled my breathing and maintained slow and controlled movements to keep all the muscles engaged. S
P2 & You Children’s Skincare

P2 & You Children’s Skincare

9 likes

Easy Postpartum Core Exercise for Pelvic Floor
Postpartum exercises don’t have to be complicated nor do you need a ton of equipment. If you don’t have a mini ball you can use a pillow or yoga block! Try doing 3 SETS X 12 REPS! You can also do this exercise for time. 30 seconds to 1 minute, with rest periods in between. For core activatio
Alexis Nielsen

Alexis Nielsen

150 likes

Pregnancy Core Workout ✨🤰
My staple core exercises during my pregnancy! Please note: this is what has been working for me, everyone and every pregnancy is different, find what is comfortable for you also first time mom, this is all relative and new for me!!! I usually do each exercise for 30 secs - 1 min repeat 3-4 tim
Lilli

Lilli

74 likes

Core Exercise
Add this simple yet effective core exercise into your workouts! Also safe for moms in postpartum🤍 #core #coreworkout #coretraining #athomeworkout #momtips
mrs.ccfit

mrs.ccfit

4 likes

Core work during pregnancy is essential
#pregnancyworkout #workout #coreworkout
Brier Hawkins | CPT

Brier Hawkins | CPT

37 likes

Flat bum after pregnancy?
Learn more at mommymango.com.
MommyMango

MommyMango

6 likes

Diastasis Recti And Weak Core Exercise
Click on the link in my bio for more exercises.
MommyMango

MommyMango

568 likes

BEGINNER CORE EXERCISE
Strengthening your obliques isn't just about having a toned waistline-it's about building core stability and preventing injuries. Side planks target your oblique muscles effectively, enhancing rotational and anti-rotational strength and balance. By incorporating side planks into you
AlexandriaJean

AlexandriaJean

109 likes

Challenge Your Core with This Exercise
The Landmine Rollout is a powerful core exercise that targets your abs, obliques, and lower back. To perform it: 1. Start in Plank: Begin in a plank position, gripping the top part of the barbell with both hands, keeping your core engaged and back flat. 2. Roll Out: Slowly extend your arms f
Sky | CPT

Sky | CPT

39 likes

Full Body Dumbbell Exercise (for your core!)
Bird Dog Rows (especially elevated on a bench) are an amazing exercise for your back & core strength. Throughout the movement, you're forced to make continual adjustments to avoid falling over effectively challenging your balance, stability, and overall control. Functional movements like th
AlexandriaJean

AlexandriaJean

15 likes

pregnancy cheat sheets
hello ◡̈ The first step to motherhood is often simply "surviving" pregnancy! Those nine months can be a continuous cycle of changing, growing and evolving! From morning sickness to sleep problems already beginning, it can be overwhelming. But don't worry, mama, you're not alone! W
mom | sierra ◡̈

mom | sierra ◡̈

391 likes

Try This One Exercise For Your Core.
Click on the link in my bio for more mommy tummy exercises. Try This One Exercise For Your Core. #mom #momlife #momsoflemon8 #mommymango
MommyMango

MommyMango

14 likes

See more