Wether your pregnant or newly postpartum, these four moves will help strengthen and stabilize your core and pelvic floor muscles.. They are safe for any trimester of your pregnancy and also great postpartum, including for diastasis recti.
Move 1: Core Stabilizer
Sitting up straight on a ball, keeping neck and shoulders aligned with hips, stretch your arms out wide and pull band at an angle. Hold for 1-2 seconds before returning to neutral. Make sure to keep your shoulders down and your core engaged. Repeat 5-10x for each angle.
Move 2: Wall Plank/Push Up
Find a neutral position with a long neck, shoulders down, and slight pelvic tilt. Either hold for 30 seconds in a “plank” like position, or slowly lower to perform 8-10 push-ups.
Move 3: Clams
Laying on your side in a neutral position, bend knees/legs in to a 45 degree angle. Slowly lift the top leg, keeping feet together. Squeeze the side of your glute to raise the leg and hold at the top for 1-2 seconds. Repeat 10-20x on each leg.
Move 4: Glute Bridge
Laying on your back with knees bent, squeeze your glute muscles and raise hips in a neutral position towards the sky. Hold at the top for 1-2 seconds and slowly lower to the group. Repeat 20-30x.