The ONE Pregnancy Core Exercise You Need! #pregnancy #shorts

In my pregnancy workout videos you will often hear me say “exhale and hug your baby in tightly” as we do the hard part of any move!

You will want to wrap your deep core muscles (Transversus Abdominis) around your baby and shrink your belly in and lift it up. You can also add a pelvic floor contraction to this. As you exhale and hug your baby, imagine a blueberry at the opening of your vagina. Lift it in and up at the same time that you exhale and lift your belly in and up.

Keeping your TVAs strong during pregnancy will help you prepare for a faster recovery after birth. This means less pain, reconnecting with your core muscles, getting back to the activities you love without leaking/peeing a little. Consistently practicing this will help protect your core from excessive diastasis recti (DR) after pregnancy. *All women will get DR at the end of pregnancy, but it should close and heal by 6 weeks if it’s not excessive.

Other benefits are to help strengthen your core for the most effective pushing and encourage baby into the optimal fetal position in the 3rd trimester.

In summary, the main benefits:

Pushing more effectively to prepare for a shorter pushing time
Faster core and pelvic floor recovery after birth (no leaking)
Preventing DR after pregnancy which can cause a lower abdominal bulge

If I could only choose ONE core exercise in pregnancy … this would be it!

Thank you again to Liv @thefromscratchbody She has also has beautiful and delicious meals and snacks made from scratch that are perfect for nourishing during pregnancy and postpartum.

I hear hundreds of positive birth stories now and I love hearing how preparing your mind and body makes such a huge difference in your birth. Of course, I'm so excited for you and I really believe you can have your positive birth and beautiful baby!

Natural Birth Education Playlist:

Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.

Jessica Pumple is a registered dietitian, certified pre & postnatal fitness instructor, and pregnancy & postpartum core exercise specialist. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and find more energy!

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Music: Epidemic Sound

#placentaprevia #pregnant #pregnancy

[LolGurrl]

I should have been doing this sooner, I'm nearly 35 weeks along 😂

[elexus]

I'm 15 weeks and this hurts quite a bit when I do it. Should I find ways to do this or just leave it be??

[julieathome]

Are you supposed to wrap your muscles in like this and push at the same time when delivering ? Or How does this exercise prepare for pushing

[DailyFitnessyou]

Trust me this is IMPOSSIBLE when you reach 39 weeks 😂😂well at least I tried

[WaxCoolio]

I have so much trouble figuring out how to do this. I’m 26 weeks.

[tracyboserman]

This doesn’t hurt baby right!? I always want to but was afraid

[m.r.]

Can I start at 25 Weeks or am I too late?

[nink]

It gave me the ability to push too hard. Honestly, no diastasis recti is as bad as tearing your pf off. My child was small. Watch how hard you push.

[roxx]

I'm 34 weeks can I start this now?

[casitube]

That just looks so unnatural and quite creepy! She went from pregnant to maybe she's pregnant in 2 seconds. Chills