Pregnancy and Postnatal: Fit Ball Core, Pelvic Floor, and Glute

 

Pregnancy and Postnatal: Fit Ball Safe Core, Floor, and Glute Exercises

Pregnancy and Postnatal: Fit Ball Safe Core, Floor, and Glute Exercises

ELEVEN Fit Ball Core, Pelvic Floor, and Glute Exercises with options to suit everyone.

I am so excited about this video as it includes so many exercise options for you all. From Pregnancy to early postpartum and then to advanced, there are several exercise options below that everyone can do!

ALL the exercises focus on Core, Floor, and your Glutes…The 3 B.F.F!

Done correctly, and providing you choose the correct modification, then the exercises will continue to help to heal a Diastasis postnatal and improve Core/Pelvic Floor Muscle FUNCTION and Strength!

Its necessary to understand your core and pelvic floor function and strength before choosing your exercises. This often works better than the suggested weeks.
The suggested weeks are very much a guestimate as knowing your core function provides you with a better understanding of which exercises you are capable of early postnatal and your pregnancy week.

If you need help with this, comment and let me know, and I can help you choose the best exercises for you. I have also included links to a couple of our other blogs to help guide you. 

 

EXERCISES:

1: Seated Lifts: 

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Core and floor-friendly throughout Pregnancy and early postnatal.

TIPS:

Aim to keep your hips and Torso completely still

Contract your PF and TA as you exhale and lift your leg

perform 10-16 reps in total.

 

2: Leg Lifts with a Press – Increasing the intensity

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

 

I like to use this exercise up to approx. 30 weeks pregnant – but it will depend on Bump size and then from around the 3-4 month mark postnatal.

As above, keep your Torso still, and the focus is on the PF ‘Pick up’ and contracting TA.

 

3: Basic Bridge

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

 

You can do throughout Pregnancy, but make sure you are confident using the ball.

Then the exercise can be started early postnatal once the essential core and glute activations have improved. 

 

3: One Leg bridge

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

 

It can be done up to 25 weeks pregnant with proper function and strength and then can be started anytime from 5+ months Postnatal.

 

One of my Favs next…

4: Increasing Core Activations with Upright Ball Support Lifts

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

 

By challenging your core system a little with the ball being unstable even in this position, its a low-level core exercise that can be used during Pregnancy and early postpartum. This exercise can also help mums feel a better contraction of the TA and PF! 

 

5: Ball Mountain runs: Advanced ONLY

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

 

Try and keep the pelvis still, and avoid gripping with the upper body muscles, allow your Core to do the work.

 

6: Floor & Ball Bridge

 

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

A different challenge by having your feet on the floor so again you need to ensure proper core activation, so you don’t feel this in the hamstrings or lower back. 

Best done from 12 weeks Postpartum*

 

7: One Leg Floor bridge: Advanced Postpartum only

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

 

8: Rotations

A perfect Core exercise from early postnatal to introduce rotation.

Again focus on the core muscles and keep the upper body muscles relaxed.

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

 

 

9: Straight Leg Bridge Alternating Leg Lifts: Advanced Only

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

Pregnancy, Postpartum Core, Glute and Pelvic Floor Exercises

 

 

10: 4 Point kneeling Balance

Pregnancy and Postnatal: Fit Ball Core, Pelvic Floor, and Glute Exercises

Pregnancy and Postnatal: Fit Ball Core, Pelvic Floor, and Glute Exercises

 

I get my Personal trainer clients to try this from around 6-10 weeks postpartum ( after 3-5 weeks of rehab), and they love the challenge of it. 

If you need help and tips for this particular exercise, please comment. 

 

11: Balance leg lifts – Advanced and Confident Ball users Only

Pregnancy and Postnatal: Fit Ball Core, Pelvic Floor, and Glute Exercises

Pregnancy and Postnatal: Fit Ball Core, Pelvic Floor, and Glute Exercises

 

Select 1- 3 exercise choices and include with your current workouts. you can team any of the exercises with your Fit Mum programs from Pregnancyexercise.co.nz

If there is any exercise you are not sure about for your pregnancy week, Postnatal stage, Diastasis/Pelvic floor simply comment. I’m here to help!

 

Enjoy the above exercises.