Stay vertical.
The gist:
Core strength is important for preventing diastasis recti, but many exercises that target the area are discouraged once the second trimester starts. That’s why pregnant women need vertical core work.
Expert insight for the first and second trimester:
"In the first trimester refrain from doing core exercises that have you laying on your stomach. Additionally, in the second trimester refrain from exercises that have you on your back for extended periods of time," says Abbey Hunt, group fitness instructor (and new mom) at Equinox in New York City. "This can decrease blood flow which may make you feel dizzy and possibly reduce blood flow to the baby," says Hunt.
You'll also need to avoid twisting movements in these trimesters, such as Russian Twists, she adds.
Expert insight for Third Trimester:
"If you haven’t done so already, you may want to modify planks, allowing your knees to rest on the ground," she says.
The whole point of modifying core work is to avoid any additional intra-abdominal pressure which can cause diastasis recti. "Pregnant people’s bodies experience increased amounts of abdominal pressure which can cause the rectus abdominis, or your six-pack abs, to separate," she explains. "Diastasis, to some degree, happens to most people during pregnancy, but the more we can mitigate it, the easier the recovery."
The bottom line:
Listen to your body.
"Every day is going to feel different. Some days a dumbbell swing may make you feel like you’re working at a 5 out of 10 exertion level, and then the next day, the same move may feel like an 8 out of 10," says Hunt. “It’s a journey and your body is doing incredible things. Give yourself lots of love and rest when you need it."
Pregnancy-Safe Core Exercises
Before diving into these exercises, be sure to consult your doctor and make sure you are clear to exercise. Then, pay attention to your breath (think: exhale on effort) especially as it will "help your form, your endurance, and can be invaluable in delivery and recovery," Hunt says.
Breathing On All Fours: Connecting to your breath before you begin working out can be a great approach. Make your way to all fours, on your hands and knees. Be mindful to keep the back long, reducing any curvature in the spine. Inhale, feel your rib cage expand in a 360 fashion and exhale, allowing the rib cage to deflate and feeling your abs engage at the very end. No need to force the ab engagement. It will happen as a response to your breathing, but just be mindful about it. Ideally, we want it to feel like a gentle corset wrapping around your body.
Dumbbell Goblet Clean Shuffle: Begin in a wide stance, feet just outside the shoulders, holding a dumbbell vertically, by the weight in between your legs. Squat, allowing the dumbbell to lower, it may touch the ground. Staying low, clean the dumbbell to a goblet hold as you shuffle your feet to the right, and then shuffle back to center lowering the dumbbell. Then perform the shuffle to the left with a clean and then back to center. Once you find the coordination, you can speed this one up for a cardio boost. Inhale on the squat, exhale on the shuffle clean.
3 O’Clock to 9 O’Clock: Face the right and step into a lunge, right foot front. Holding a dumbbell horizontally between both hands, extend the dumbbell out in front of you, keeping your shoulders down. This is 3 O'clock. Swing the dumbbell counterclockwise to face center, dumbbell is overhead. Continue circling the dumbbell counterclockwise to make a full circle, then ending in 9 O'clock, or facing the left in a left lunge, arms extended. Circle back and forth, clockwise and counterclockwise between 3 and 9 O'clock making full circles between each lunge. Be careful to keep the spine long here, trying not to round. Inhale on the dumbbell circle, exhale as the dumbbell lands at 3 or 9 O'clock.
Single Dumbbell Swing to Squat Thruster Press: Standing feet shoulder width apart, take one dumbbell into your right. Perform a dumbbell swing, cleaning the dumbbell to your right shoulder. With the dumbbell racked, squat and as you stand press the dumbbell overhead. Allow the dumbbell to come back to a racked position on your shoulder before you swing again. Inhale on the swing down, exhale on the swing up/clean. Inhale on the squat, exhale on the stand and press.
Lawnmower Row: With a dumbbell in the right, lateral lunge to the left allowing the dumbbell to come down to about your left knee. Then, with a bit of urgency, almost like it’s a rip cord, row and clean the dumbbell to your right shoulder as you step your left foot in. Then restore the left foot to a lateral lunge and lower the dumbbell. Inhale on the lateral lunge, exhale on the row/clean and stand.
Seated Alternating Leg Lift: Have a seat with your knees bent, feet on the floor a few feet in front of you. Lift your arms so that they are parallel to the ground and lean back slightly. Keep the spine long here and try to refrain from tucking the pelvis. You can place a Pilates ball at your lower back for added support. Then, using your lower abs, slowly lift and lower one leg at a time. You can hold a dumbbell in between your hands for extra resistance. Inhale with both feet on the floor, exhale on the lift. Continue by inhaling as you lower the leg and exhale as you lift the alternate leg.