7 Core and Glute exercises suitable for Pregnancy, Postpartum and

7 Chair Core and Glute exercises suitable for Pregnancy, Postpartum and advanced7 Chair Core and Glute exercises suitable for Pregnancy, Postpartum and advanced

There are many exercises you can do at home, and the more variation you can add to your current training program, the more your body will adapt and improve. 

In the video, several exercises you can do with a chair that effectively work your core and glute muscles! I have included options for Pregnancy/Early Postpartum and then Functional core/Diastasis and advanced exercisers.

Before you select your exercises read through the guidelines below as it will help you select the correct exercise level.

Two of the problems I often see that can lead to minimal progress Postpartum:-

1: Women who have no DIASTASIS postpartum choose advanced Core exercises too soon.

and

2: Women who have a Diastasis and don’t assess their Core function and strength regularly tend to stick to basic core exercises for too long. 

Both of the above can result in minimal strength gains and sub-optimal recovery. 

Postpartum and during pregnancy, it’s essential for progress that you regularly check core strength and function. I teach this to our members in our online programs through various exercises and assessments.

7 Core and Glute exercises suitable for Pregnancy, Postpartum and advanced7 Core and Glute exercises suitable for Pregnancy, Postpartum and advanced

TIPS

Pregnancy:

For Mums who have not done any corrective core work during pregnancy, then regardless of Pregnancy week, I suggest you always start with primary activations.

Check and see if you can activate your core muscles correctly and maintain the load and tension along with proper technique before trying harder options in the first and second trimesters.

By the 3rd Trimester, most core exercises should be modified so choose the kneeling support options once over 28 weeks. You may still be able to perform hip bridges using your Sofa throughout a pregnancy.

Postnatal:

ALL new mums need to start at the primary level, to check and reassess core activation, function, and strength. This is regardless of how many weeks postpartum.

Progression postpartum may be quicker if there is minimal separation and internal scarring caused due to either baby position or medical intervention.  

EXERCISES

Choose the Chair support exercises from 25 weeks Pregnant, initially postnatal and if you are a beginner exerciser. Just make sure the chair you choose won’t move!

Single Arm Lifts: 12-18 lifts

7 Core and Glute exercises suitable for Pregnancy and Postpartum7 Core and Glute exercises suitable for Pregnancy and Postpartum

Aim to keep your pelvis still and ensure you are contracting your core muscles correctly. As you exhale and lift you should contract your Pelvic Floor and Transverse Abdominus, as you inhale the two muscles need to relax. Check you are doing this correctly by following the video guide below.

Double lifts: Lifting oppositie Arm and Leg

This is much harder than just lifting your arm so make sure you have mastered one limb before you move to two. 

Perform 10-14 lifts in total. 

7 Core and Glute exercises suitable for Pregnancy and Postpartum

7 Core and Glute exercises suitable for Pregnancy and Postpartum

 

 

Shoulder Taps:

Alternate your arms while keeping your pelvis still, tapping each shoulder. This exercise is harder than it looks especially when done in late pregnancy and early postpartum. This is a great first core exercise to safely prepare your body for full planks.

Perform 10-120 reps.

 

7 Core and Glute exercises suitable for Pregnancy and Postpartum

7 Core and Glute exercises suitable for Pregnancy and Postpartum

Glute Kick Backs:

Again aim to keep your pelvis still and focus on your Butt! Try and do 10-15 reps.

All the kneeling support exercises are often perfect during an entire pregnancy and then from early postnatal. I would suggest you start off with one kneeling core exercise and one bridge variation.

Advancing…

On Your Toes

The same exercises as above but much harder due to the position. It’s crucial you have a Functional Diastasis postnatal and can control the load during these exercises. If you can maintain optimal technique and core activation then you will progress and get stronger.

Alternating Shoulder Taps

7 Core and Glute exercises suitable for Pregnancy and Postpartum7 Core and Glute exercises suitable for Pregnancy and Postpartum

Alternating Lifts

7 Core and Glute exercises suitable for Pregnancy and Postpartum7 Core and Glute exercises suitable for Pregnancy and Postpartum

Glute KickBacks

7 Core and Glute exercises suitable for Pregnancy and Postpartum7 Core and Glute exercises suitable for Pregnancy and Postpartum

 

Hip Bridges:

A perfect Core exercise that can be modifed and advanced to suit all levels

Basic Bridge: Perfect During Pregnancy and early postnatal

7 Core and Glute exercises suitable for Pregnancy and Postpartum7 Core and Glute exercises suitable for Pregnancy and Postpartum

Alternating Lifts keeping the Pelvic Raised

An Option during the First Trimester and then postnatal once core function/strength and a diastasis has improved.

7 Core and Glute exercises suitable for Pregnancy and Postpartum7 Core and Glute exercises suitable for Pregnancy and Postpartum

Choose your exercises wisely from the selection. Done correctly with good technique and perfect core activation you will always see results.

Any questions please comment and team the exercises with our Online Pregnancy and Postnatal Fit Mum programs.