Best 3 Core Exercises

These exercises are safe for postpartum women, but, I would highly recommend that you visit a Pelvic floor physio if you have any concerns at all with your core! 

Sit-ups, to me, seem like a habit exercise. It's an exercise that everyone knows, when people think core training, it's probably the first thing that pops into your mind. I won't talk to much about them in this post, but I will say, there are so many other exercises you can try that are WAY more effective! Master these first, and than go ahead and do those sit ups...

Pallof Press

MAINLY WORKS YOUR ANTERIOR CORE AND OBLIQUES, AIDS IN STABILIZATION. THIS IS AN EXTREMELY VERSATILE MOVEMENT AND CAN BE DONE STANDING, KNEELING, OR IN A HALF-KNEELING STANCE.  

HOW TO:

  • Keep your base of support hip-width apart with a slight bend in your knees. The band should be at sternum hight. 

  • Place both hands on top of each other on the handle to keep your shoulder level.  

  • Before beginning, take a deep breath in, as you extend your arms forward you will exhale, engaging your core and maintaining ribs over hips (don't arch your back). We need the core to do the work, gently squeeze the glutes, hold for a 1,2 count.

  • Bring your hands back towards your chest and stop when your elbows touch your side. 

  • *Remember to keep your shoulders back and down, you don't want them to roll forward or creep up to your ears. Shoulder blades together and down.

  • Maintain proper alignment for the duration of the exercises, aim for 3 sets of 6-10 reps each side

Deadbugs

THIS EXERCISE WORKS THE ABDOMINALS IN WAY OF SUPPORT, AND HELPS YOU FROM ARCHING THE LOWER BACK. THIS BEATS OUT SIT UPS BECAUSE IT IS NOT BENDING YOUR SPINE OR PUTTING PRESSURE ON YOUR LOWER VERTEBRAE. FOR ANY POSTPARTUM WOMEN, THIS IS A GREAT, SAFE EXERCISE FOR WORKING ON YOUR DRA. IF YOU HAVE DRA AND TRY TO DO SIT UPS, IT'S ACTUALLY PROMOTING THE BULGING CORE AND PUTTING UNDUE STRESS ON YOUR PELVIC FLOOR.

HOW TO:

  • Lie on your back, lift your legs off the ground, bent at 90 Degrees. Notice if there's an arch in your lower back or rib cage flaring (ribs poking up).

    You are looking for neutral alignment, small pocket in lower back, ribs down, in line with pelvis. 

  • Amrs will be raised over your chest.

  • Lower contralateral arms and legs towards the floor as you exhale, brace your core and keep your pelvis neutral, don't let it rotate into an excessive Anterior pelvic tilt. 

*Don't be surprised if you start shaking when your limbs are fully extended. When you exhale all the air from your lungs, your core is left as the only stability to support your arms and legs.

  • Inhale as you return to beginning position and repeat on the other side. Aim for 3 sets of 5-10 each side.

* Do the movement SLOWLY

* If you feel this in your lower back or anywhere besides your core try regressing this exercise to HEEL DROPS (Pictured Below)

HEEL DROPS

Instead of straight legs like Deadbugs, drop heels to the ground one at a time, hands by your side.

Repeat 3 sets 5-10 reps each side.

Denise MasseyComment