Core exercises while pregnant – what can/can't you do?

[esgill]

I use to do a lot of ab work for aerial dance (silks and trapeze) before pregnancy. Since being pregnant (I'm now 17 + 2) I can't seem to find reliable information about what is acceptable core work and what is not. A stable core supports birth. And yet, too much core work can result in diastasis recti. Some websites say no crunches after the first trimester. Some say to avoid them in the first trimester but they can be picked up for a bit in the second trimester. Lots of places say no core ground work. But then many pregnancy yoga classes seem to include lots of ground core work.

Some of the type of stuff I would do before pregnancy:

-Plank based exercises - lifting an arm and opposite leg.

-Forearm plank

-Dish/high boat to low boat

-Crunches

-Butterfly situps

-Dead bug

-Leg raise

-Roll over

I spoke with an aerial teacher who was pregnant and she said unfortunately she got diastasis recti because she didn't get enough info from her midwives. She did fix it but it took a while. My midwife also seems a bit uncertain. She said I can continue doing everything I did before pregnancy as long as it's not high impact.

Following with interest. I did a bit of research on this last pregnancy. From memory safe exercises include bird/dog and side plank. I also remember seeing lots of conflicting advice. Overall I decided I didn't want to risk diastasis recti, so after about 8 weeks I didn't do anything that felt like a big strain on my abdomen- which is most good core exercises! Especially not front planks or crunches. Might have been overkill but I felt better just sticking to gentler core work and other fitness in pregnancy. I was very cautious postpartum too- immediately began rebuilding my core but very gradually and again avoided heavy core work until almost a year pp (I was breastfeeding which apparently makes diastasis more likely due to hormones). I'll be doing the same this pregnancy. Don't want to take risks and would rather slowly build up in the long run. It felt like a long time to be off core stuff at the time but in retrospect time has flown!

Also very interested in the responses to this one as I’m equally confused by the advice. I’m almost 26 weeks and go to a class once a week which involves planks which feel fine and I make sure to engage my core but am unclear if I should be stopping at this point. I’ve been doing leg raises and crunches too but not doing any pulsing or holding any of those movements. I’ve had a very small bump for a while so haven’t felt restricted in anyway, but now it’s getting bigger I’m more confused by what is okay or not!
I had a PT in early pregnancy who recommended side planks and planks lifting opposite arm/leg.

Seems there is no clear consensus or information out there! My yoga teacher, who knows I am pregnant, and has done lots of courses in pregnancy yoga/leads mum and baby yoga, has been doing lots of adjustments for me but lets me do plank. I've seen lots of videos for pregnancy core focusing on side plank so that might be my focus while at home. At 18 weeks even sitting up from bed is starting to feel a bit weird in my tummy. I know a lot of yoga teachers at my studio continue with quite an intense ashtanga practice throughout pregnancy, just removing deep twists, creating more space for their tummy by standing/sitting with legs apart, not lying on their tummies. They do a fair few planks and chaturangas.

@CityKity good to hear you have kept it up until 26 weeks at least. I've been doing some sit-ups in aerial yoga.

@Skyla01 I have been trying to do that but it's tricky for me as I do aerial which is all core! I can't imagine another year off it, I've kept it up a bit through pregnancy but with so many adjustments to make it safe/close to the ground. Good to know that it persists post birth. I had no idea...