Until you are ready to work through your symptoms with a program like SLAM, we have curated a list of items you can add to your closet.

Although leakproof undergarments may not be the sexiest item in your closet, incontinence products are more discreet, absorbent, and offered in better designs than ever before.

Best Leak-Proof Underwear for Women

Check out the following companies for comfortable, discreet, and washable leak-proof underwear in a range of styles, colors, and sizes for women:

1. Eco Leakproof Underwear(brief)–3 pack, $37
2. Thinx Boy Short Underwear, $39 
3. Knix Leak Proof Bikini Brief, $30 

 If you are in the market for incontinence products, there are a few things to know:

Can You Wear Incontinence Underwear All Day?

Yes, you can wear all day or night, just like a regular pair of underwear.

Leak-proof underwear looks like ordinary cloth underwear, with a built-in panel of absorbent and leakproof material. It’s a great solution for women with light-to-moderate incontinence, the case for most postpartum moms. They can be washed in your normal laundry load, making them an eco-friendlier choice than disposable/single-use products.  

Can Period Underwear be Used for Incontinence?

Yes, period underwear can be used for light to moderate incontinence. Because they are designed to absorb menstrual blood, they can also absorb urine leaks. If you’re experiencing moderate to severe bladder leaks, look for specialized incontinence underwear.

Does Knix Underwear Work for Incontinence? 

Knix is one of the top leak proof underwear brands, and their products are designed primarily for periods and light bladder leaks. While they don’t offer a dedicated incontinence product (at the time of writing), their range of underwear includes higher absorbency options that may work for many postpartum moms. Plus, they have a bunch of cute designs and fun colors. 

Where Can I Buy Incontinence Underwear?

It can be found online directly from the retailer, as well as Amazon, and some local retailers. 

Final Thoughts 

Urinary incontinence is common during pregnancy and postpartum, but it is often treatable. Spoiler alert, kegels usually aren’t the answer!  With time and using programs like those found in our Strong Like a Mother app, you can heal and strengthen your pelvic floor, prolapse, or other postpartum symptoms. 

In the meantime, there’s no shame in grabbing a pair of incontinence briefs to keep you dry and comfortable! If you’re experiencing moderate to severe leakage, please discuss it with a medical provider.

The post Incontinence Underwear for Women appeared first on Get Mom Strong.

It can be a little hard to wrap your head around pushing a whole human out of your vagina. Today we’re going to get into all the details of the second stage of labor, aka pushing, so you know what to expect and how to push during labor like a boss!

The Stages of Labor

I’m going to do a quick review of the four stages of labor. Many people think, “oh I know what labor is, it’s contractions.” And while you aren’t wrong in that thinking, there’s more to it than just contractions.

Stage 1: Contractions and Dilation

The first stage of labor begins with the first true labor contraction and ends when you are 10 cm dilated. This is likely the stage most people think of when they think of labor. This stage is broken down into three sub-stages: early labor (0-4 cm), active labor (4-7 cm), and transition (7-10 cm).

Stage 2: Pushing

The second stage begins when you are dilated 10 cm and ends when you deliver your baby. There are always exceptions but if you are a first-time mom you can expect to push for around 2 hours. For some, it’s much faster and for others, it might take up to 4 hours or so but 2 hours is the average pushing time for first-time moms.

Lots more to come on pushing!

Stage 3: Delivering the Placenta

Begins with the delivery of baby and ends when you’ve delivered your placenta. This is by far the shortest stage of labor. Birthing your placenta is far less painful than giving birth to a baby. I know it sounds weird but pushing your placenta out feels like giving birth to a big mound of Jell-O. Typically we give mamas around 30 minutes from birth to deliver the placenta. If your placenta does not come out within 30 minutes, the large majority of them do so don’t stress, it might indicate something is going on and your provider might have to be a little more aggressive with their efforts to get it delivered.

Stage 4: First 1-2 Hours After Birth

You finally aren’t pregnant any longer. The fourth and final stage begins with delivery of your placenta and ends around 1-2 hours postpartum. You can expect your nurse to be checking your bleeding, feeling the firmness of your uterus (from the outside), and monitoring your vital signs closely during this time.

Push it, push it real good!

Back to the second stage of labor: pushing! Now that you know the 4 different stages of labor we can take a deeper dive into all things related to pushing as we focus on how to push during labor!

When to Push

It is important to wait until you are fully dilated, 10 cm, before you begin pushing. A lot of women feel a pretty intense urge to push as baby drops lower in the pelvis and they get closer to delivery but it’s SUPER important that your cervix is completely gone before you push.

If you start pushing before you are fully dilated you risk cervical swelling or even tearing your cervix. Neither of these are things you want to happen, I can assure you of that. Rest assured that your labor nurse and provider will be working closely with you and guide you on when it’s safe to start pushing.

How to Push During Labor: Pushing Techniques

There are 2 main techniques when it comes to pushing: open glottis and guided. Let’s take a look at each of these below.

Open Glottis Pushing

Also referred to as spontaneous pushing, open glottis pushing allows you, the patient, to take the lead. With open glottis pushing you are encouraged to trust and listen to your body. Your labor and delivery nurse is present to support and encourage you but it’s more about letting your body take control.

You will push when you feel the urge to push. Normally this feels like a pressure sensation in your rectum. With open glottis pushing you will likely push for about 5 seconds 3-5 times per contraction.

Blood flow to your uterus and your baby isn’t affected with open glottis pushing and therefore there is less chance baby will experience fluctuations in their heart rate. In addition, there is less chance you will exhaust yourself with open glottis pushing.

Guided Pushing

Before we get going with guided pushing I just wanted to say that whenever safely possible, open glottis pushing is the preferred method. There are times, however, when guided pushing is absolutely necessary. Guided pushing might needed with a mama that has a super strong epidural and doesn’t feel the urge to push or if baby is in any kind of distress.

During guided pushing you will be guided, usually by your labor nurse, to hold your breath for roughly 10 seconds and channel all your energy into your bum. The goal will be to complete 3 of these pushes per contraction.

With guided pushing, the blood flow to your uterus and baby might be compromised which can lead to temporary changes in your baby’s heart rate. You and your baby are closely monitored during this time and adjustments can be made if baby isn’t tolerating it.

Pushing is a lot of work! I have so many patients that breathe a sigh of relief upon learning they are 10 cm dilated. And I’m here for it, labor is tough and each milestone along the way should be celebrated. I do, however, remind mamas that pushing is hard, physical work and can be exhausting. Guided pushing might leave you feeling tired sooner than you would with open glottis pushing.

My Top Pushing Tips as a Labor and Delivery Nurse

1. Tuck your chin to your chest

Another one of my favorite tricks that I coach mamas to do when pushing. Tucking your chin to your chest and curling around your baby can really give you that extra momentum to move your baby and be more effective.

2. Bear down!

This happens instinctively for a lot of women but not all. You are going to try and channel all of your energy towards your rectum when pushing. And in case no one has told you this yet, it’s common for it to feel as if your baby is coming out of your rectum vs. your vagina.

3. Try and relax your other limbs

It sounds tricky to do when you are using all your might to push it can make a big difference! Keep your eye on the prize, the best prize ever, mama. Some women prefer using a mirror so they can see their progress and stay motivated. Believe me, I know this isn’t for everyone.

4. Change positions

If you aren’t making progress or a particular position isn’t working, switch it up. There are certain pushing positions that are more commonly used but that doesn’t mean you have to be limited to just these.

5. Push with the peaks

Sometimes your body will intuitively know when to push, which is especially true for mamas without epidurals, but this is not always the case. If you are using guided pushing it will be most effective to push not only with your contractions but during the peak of your contractions. This gives you the most “bang for your buck” and can have a more productive outcome.

6. Rest between contractions

Pushing is really hard work and can be exhausting! I always encourage my patients to drop their arms on the bed and try to let their entire body relax between contractions. I know a lot of mamas are pumped up and eager to meet their baby but you want to conserve any energy you might have left so you don’t completely exhaust yourself during this process.

Pushing Positions

I wanted to briefly touch on some of my favorite pushing positions as a labor and delivery nurse.

• Hands and knees: probably my favorite! This is a position a lot of mamas instinctively go to also which is pretty cool. It can be more challenging to get into this position with an epidural but not impossible (with help)
• Lithotomy (on your back): another very common position for pushing. A lot of women think this is the only position they can push in but it’s not at all true. It is a common position and can be very effective but doesn’t work for everyone
• Side-lying: more of “restful” position when it comes to pushing. Can be done with an epidural in place. Can use a peanut ball to help support you in this position
• Squatting: get gravity on your side! Not recommended if you have an epidural in place, for obvious reasons, but a position that a lot of women without epidurals are drawn to

This is by no means an exhaustive list but just a few of my favorites I wanted to share!

Some Additional Things to Keep in Mind:

• It’s okay (and encouraged) to make noise: Grunting, moaning, or even screaming can help you push more effectively. If making noise is working for you mama then run with it!
• Don’t be afraid to ask for help: This!! I can’t stress this one enough. Your delivery team is there to support you and make sure you’re comfortable. If you don’t feel like you’re getting what you want or need from your nurse you can always request a new nurse!
• Trust your instincts: You know your body best. If something doesn’t feel right, don’t hesitate to speak up. Advocating feels very uncomfortable and unnatural for some but it is so very important!

Hopefully, by now you’re feeling a little less anxious about the entire second stage of labor! Remember, mama, pushing is a powerful and amazing experience and you are totally going to rock it!

I encourage you to check out Mommy Labor Nurse and see all the resources we have to offer! I’ve included a few of my favorites below to get you going!

• How to Prevent Tearing During Birth: 7 Tips from a Labor and Delivery Nurse
• How to Make a Birth Plan from an L&D Nurse
• 3 Secrets to an Even Better Birth FREE Mini Birth Class

The post How to Push During Labor: The Ultimate Guide appeared first on Get Mom Strong.

What Causes Back Pain During Pregnancy?

It’s a common ailment among moms-to-be, with a few likely causes.

• First, the weight of the growing baby and uterus puts extra pressure on the spine, as well as blood vessels and nerves in the pelvis and back. This can lead to back pain.
• Your center of gravity also shifts as the baby grows. The body will naturally compensate by tilting the pelvis and changing your posture, resulting in pain.
• The hormone relaxin, which flows throughout the body during pregnancy to relax the joints and prepare the body for birth, can also cause ligaments that support the spine to loosen.

How Can I Fix Pregnancy Back Pain?

Fortunately, you can do things to help treat and lessen back pain while you’re pregnant.

Check Your Posture

Pregnancy wreaks havoc on our posture. It also weakens our core and glutes. To compensate, we typically end up in one of two postures. We either tuck or “grip” our butts (called a posterior pelvic tilt) or arch the low back (called an anterior pelvic tilt). This puts a lot of pressure on the spine. Work to find a neutral spine and good posture.

Stagger Your Stance – Tripod It!

The more points of contact you have with the earth, the better. So, when you need to lean over or lift something, literally be a tripod. Stagger your stance to widen your base, place your free hand on your thigh, and use this tripod position as you lower down. Exhale as you stand to protect your pelvic floor.

Try a Support Belt

Support belts can provide relief from pregnancy back pain because they help support the weight of the baby. Specifically, the Serola Scroiliac Belt was designed to fit snugly around the hips to provide external ligament support, mimicking your body’s biomechanics.

Serola belts work differently than other lumbar support belts because they provide support around the hips, not the abdomen.

Strengthen your Deep Core

Strengthening your deep core muscles will help you to have a more comfortable pregnancy.  SLAM Pregnancy was designed to help you get your core strong, which in turn keeps your back pain in check.

Find a Supportive Sleeping Position

Sleeping only gets trickier as pregnancy progresses. Use plenty of pillows to support you and the baby. Place a pillow between your knees while you sleep on your side. A pregnancy pillow can help support good sleeping posture. 

Pelvic Floor Tightness

Additionally, studies show a tight, or hypertonic, pelvic floor can lead to lower back pain. If your pelvic floor muscles are overactive, they maintain tension even when they should relax. This leads to a host of issues including back pain, constipation, and more.

The good news is that you can work on releasing those tight muscles.

Stretches To Relieve Pregnancy Back Pain

It’s a good idea to incorporate stretching into your routine. Gentle stretching relieves and minimizes pain in the lower back. These exercises are safe to do while pregnant. (Please avoid twisting).

1. Wide-Legged Child’s Pose

Kneel with legs spread wide, toes together, and relax your body forward toward the floor. Rest your forehead on the floor (or on your hands or a yoga block if they don’t reach). Shift your hips back to allow your low back to “open.” Take slow, deep breaths and imagine your tailbone spreading apart as you inhale.

2. Deep Squat

Set up a yoga block(s) or pillow(s) under you and take a wide stance. Relax and lower your bottom into a low, wide squat, keeping your chest upright. Let your tummy go! Inhale through your nose and feel your pelvic floor naturally release.

3. Butterfly Pose

Sit with legs folded in, feet toward the body and knees bent out as close to the ground as possible. Gently lean forward as far as you can, inhaling slowly through your nose and exhaling through your mouth. You should feel your back naturally start to release.

You can also do this exercise one side at a time. Stretch out a leg and gently reach toward your foot with the opposite arm.

4. Half Happy Baby

Lay on your back and pull one leg up, with your knee aiming toward your shoulder and foot flexed parallel to the ceiling. Grab your foot and pull it down to open your hip as you relax your back into the floor. Release and do the same with the opposite side.

5. Chair Stretch

Grab the back of a chair with both hands and take a step or two back. Gently bend forward so your top half is parallel to the floor, keeping legs straight. Hold for 20-30 seconds, inhaling through the nose and down into the body. You should feel a release in your lower back as you inhale and exhale.

When to Seek Help

As always, please consult a doctor, physical therapist, or other health care professional if pregnancy back pain worsens or impacts your daily life. Call your doctor if you need pain medication, as some are not safe or advised to be taken during pregnancy.

The post Pregnancy and Back Pain: Causes and Treatments appeared first on Get Mom Strong.

Though it’s common, it is important to minimize coning to protect your core muscles.

What Is Coning In Pregnancy?

Coning in pregnancy happens when the connective tissue between your six pack thins and widens. This is called diastasis recti. Nearly all women experience diastasis recti during pregnancy. Your body does this to make room for the growing baby!

Because that once taut tissue is now stretched, your insides push on the tissue, causing a bulge.

What Does Coning Look Like In Pregnancy?

When you experience coning in pregnancy, you may notice that your midline appears to have a ridge, tent or even football shape. You might notice it all the way down your tummy, or more prominently at the belly button.

Coning often occurs in the 2nd and 3rd trimesters as your baby grows.

It can be alarming, but you and your baby are safe! Almost all women experience some level of muscle separation during pregnancy.

What Causes Coning and Doming In Pregnancy?

You may notice that the coning is more prominent during exercise or when straining during daily activities. These activities cause a burst of intra-abdominal pressure.

This abdominal pressure causes your insides to push out. Since that connective tissue is thinned, your linea alba sticks out further than your outer belly.

Activities that commonly cause coning during pregnancy include:

·  Sitting up in bed

·  Abdominal exercises

·  Hanging exercises

·  Heavy lifting (including kids)

·  Back bends

Is Coning In Pregnancy Normal?

In short, coning in pregnancy is common and normal.

It’s important to lessen the amount of coning you experience during your pregnancy. Why? It can increase the extent of diastasis recti (ab separation) you experience postpartum.

Coning is a sign that your body isn’t managing abdominal pressure well. When our abdominal wall experiences too much pressure, it can increase the width of the abdominal separation.

The good news is, you can proactively protect your core by keeping your deep abdominal muscles strong during pregnancy. This will set you up for a more optimal pregnancy and better recovery.

How to Stop Coning In Pregnancy

With a better understanding of activating your deep core and move properly, you can avoid coning in pregnancy.

Ditch Traditional Core Work

First off, ditch traditional core work. This includes exercises like:

• Sit ups
• Crunches
• Planks
• Russian Twists

Watch your belly in a mirror or video yourself during exercises. If you see doming or coning, modify the exercise.

When doing prone exercises like push ups and planks, use an elevated surface. A wall, counter top, or bench helps reduces stress on the linea alba.

Focus on abdominal exercises during pregnancy that build the deep core and support the pelvic floor. SLAM Pregnancy helps keep your core strong.

Sitting Up While Pregnant

For day-to-day activities, be mindful. Instead of jackknifing to get out of bed, roll to your side and then use your hand to lift you up.

When lifting kids or carrying heavy loads, use a big exhale as you lift. This will cue your deep core to activate and protect your pelvic floor.

Lastly, practice diaphragmatic breathing daily. This helps you learn how to engage your deep core muscles during activities, which may prevent diastasis recti long-term.

Video courtesy of @thebellemethod

Keep Your Core Connection During Pregnancy

Almost all pregnant women will experience some level of coning in pregnancy. Don’t worry, you can be proactive in training your deep core.

The post Coning In Pregnancy appeared first on Get Mom Strong.

This isn’t just in your head! It is very common for ribs to flare and expand during pregnancy. These changes often carry over long after baby’s arrival.

Annoying bra tightness aside, a lingering rib flare can prevent diastasis recti healing, cause back pain, and even increase incontinence and prolapse symptoms.

What causes rib flare?

During pregnancy, the baby quite literally pushes all the internal organs up. As a result, the rib cage expands and widens to make room for this demand.

You might even notice your left rib is more flared postpartum than the right side. This is because more organs live on the left side.

Most people have some left rib flare even prior to pregnancy due to the diaphragm attaching lower on the right side. This diaphragm attachment makes it easier for your body to keep the right ribs in check!

This internal “smooshing”, accompanied by postural changes from pregnancy, can create a pronounced rib flare. This can affect your breathing patterns and your abdominal muscles.

How do I perform a rib flare test?

It is easy to see if flared ribs are the cause of your tighter bra postpartum. Here is how to check.

1. Grab a mirror and a marker.
2. While looking in the mirror, trace the front of the rib cage starting from the sternum.
3. Check if your rib cage angle is greater than 90 degrees.

Is your rib cage wider than a 90 degree angle? If so, you probably have a lingering rib flare.

Is rib flare dangerous?

In short, no!

The longer answer? Rib flare can make it harder to breathe properly, which has a direct impact on your ability to engage the deep core muscles and pelvic floor. This can cause some added struggle when trying to heal diastasis recti, improve prolapse, and reduce urinary incontinence.

The diaphragm sits under the rib cage. Your ribs are meant to expand and open when you inhale (like an umbrella) and then retract back on the exhale. When ribs are expanded too wide, it shifts the body’s natural breathing mechanics.

Your body is basically in a state of inhalation all the time. As a result, most postpartum moms will compensate by breathing up into the chest instead of down into the body. This shuts off the abdominals and can create pelvic floor tightness.

The diaphragm and pelvic floor are meant to work together like a piston on a train. When you can’t get a good inhale and exhale, it can also have trickle down effects on the pelvic floor (pun intended).

You may notice an increase in anxiety, pain with intercourse, constipation, tailbone pain and more.

How do I fix flared ribs?

Great news! We can retrain the core muscles and vastly improve rib flare. This will help so much with your diastasis recti and pelvic floor healing postpartum.

Improving your posture

One of the first steps to improving a rib flare is to be mindful of posture throughout the day and during your exercise sessions.

As often as possible, think about stacking your rib cage over your pelvis. Vary your posture throughout the day by staggering your stance.

During exercise, watch your posture in a mirror. This is particularly important in movements where you reach your arms overhead–like a shoulder press.

When the weight is too heavy, the body naturally compensates by recruiting the low back, which can put strain on the lumbar spine and worsen your postpartum core. Try using lighter weights until your core strength improves.

Again, staggering your stance can also help when lifting weights overhead, as it puts your ribs and pelvis in a more neutral position.

Doing core exercise

Strengthening your core can make a big difference in improving rib flare.

Focus on exercises that strengthen the deep core muscles, more formally called the transverse abdominis. These muscles act like a natural corset and help to pull your body into a better position.

As you perform these core exercises, focus on a powerful exhale. As you do, think about “squishing” your ribs down. This helps train the core muscles and better align the body.

Check out my Core Basics Program where I give you the tools you need to fix your postpartum rib flare!

The post Rib Flare: Why Your Bra Might Be Tighter Postpartum appeared first on Get Mom Strong.

In addition to any guidance you receive from a healthcare professional, here’s what you should know about pregnancy exercises for your first trimester.

5 Top Tips: First Trimester Pregnancy Exercises

As you consider the best workout routines during early pregnancy, you’ll want to keep the following strategies in mind.

1. Rethink core work

One of the first questions many pregnant women ask is about whether to train their abs. The answer? Heck yes. A strong core system will support good posture, reduce aches and pains, and even help with labor and delivery.

You’ll want to focus on your core’s role in stability as you exercise. During pregnancy, the hormone relaxin increases, helping to relax ligaments and connective tissue. Unfortunately, these changes can also cause pelvic pain. Use the first trimester to be proactive and focus on strengthening your stabilizing muscles (more on this below). The following video offers a walk-through:

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A post shared by Ashley|Postpartum Core Trainer (@getmomstrong)

You probably still feel comfortable doing floor exercises on your back—you can do a full core exercise routine during the first trimester as long as it feels good. That said, ditching high-pressure flexion moves like sit ups, crunches, toes to bar and knees to elbow, for example, is a good idea.

Now is the time to concentrate on your deep core. Practice crossbody movements as part of your exercise program and be sure (above all else) to focus on your breath, with pelvic floor and core engaged.

2. Learn to breathe right

Sad but true, most women are breathing wrong. The majority of us need to rewire our brains in order to relearn proper breathing techniques. This can be frustrating and take some time but it’s well worth it. Not only will breathwork help enhance your fitness in the first trimester; proper breathing will support your whole pregnancy, improve labor, and accelerate postpartum recovery. Here are two key principles:

Exhale on Exertion

When we breathe optimally, our pelvic floor relaxes and lengthens on the inhale. On the exhale, it recoils and lifts. For obvious reasons, we want our pelvic floor muscles lifting and supporting us, especially during the first trimester.

Ssssss or Haaaaa

As you exhale, make a “sssss” or “haaaa” sound. Yes, literally. Say it as you lift and let air out. In this way, the diaphragm will work alongside the pelvic floor to help you better manage intra-abdominal pressure.

Learning to breathe better does not mean you have to focus on deep breaths at every moment. Your breath should match the level of exertion required for the task at hand. As an example, if you are going to pick up a weight (or a heavy toddler), take a big inhale and exhale to really engage. If you’re picking up a pilates ball, you won’t need a big exhale – just a little exhale and a gentle brace.

3. Strengthen your stabilizers

There are four superstar muscle groups that will support your growing belly and shifting body during the first trimester. Each one plays a key role in preparing you for pregnancy and postpartum; for pelvic girdle pain, these are the muscles that can help.

Deep core. Your deep core sits beneath your six-pack muscles and wraps all the way around your torso, from top to bottom. Deep core strength will help your connective tissue do its job during pregnancy—it can also help you (proactively) reduce postpartum symptoms.

Pelvic floor. Pelvic floor exercises will train you to engage and release these muscles – the latter is key to successful labor. During birth, your uterus (not your pelvic floor) pushes the baby out.

Inner thighs. Your inner thighs are the anchors that will keep you balanced. Strengthening your inner thighs, in tandem with your glutes, will help support your pregnant belly and protect you from instability.

Glutes. Pregnant women often “tuck and grip” to compensate for the weight of a growing belly—this puts a lot of pressure on your pelvic floor and out against your tummy. Strong glutes will help keep you aligned.

Here are a six great exercises for your first trimester workout:

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A post shared by Ashley|Postpartum Core Trainer (@getmomstrong)

4. Lift weights

Exercise should become your good friend during the first trimester and throughout pregnancy. And despite what you may have thought, weight lifting is a great way to yield a ton of benefits (even more than aerobic exercise alone). Strength training as part of your first trimester exercise routine—either using free weights or weight machines—can help you:

• Normalize hormone levels including estrogen
• Stabilize your pelvis
• Increase blood flow to your uterus
• Improve your mood

Be sure to focus on posture and breathing, lifting in a slow and controlled manner at all times. Pay close attention to how you hold weights during exercise and avoid jarring motions to prevent injury.

Weight training with proper form is not a harm or danger during pregnancy. With a doctor’s clearance, it’s an incredible support and preparation system for smoother pregnancy, labor, and postpartum recovery.

5. Foster an intentional fitness mindset

Now more than ever, it’s important to listen to your body, especially where pregnancy exercise is concerned. During the first-trimester, you may experience common discomforts like nausea and exhaustion. If you feel like total garbage, don’t beat yourself up for slowing down during exercise. You are growing a human, the most epic athletic feat ever.

Think of your core like the foundation for a house. Pregnancy isn’t the time to remodel. Physical exercise should help you maintain your foundation as best you can. Same goes for the rest of your body—exercising during the first-trimester should be about maintenance and preparation, not personal bests.

To this end, explore the best modifications for fitness class exercises you love. The video below shows pregnancy modifications for ten popular exercises, including burpees, pushups, and planks. You’ll definitely want to adjust high impact exercises that require extensive jumping.

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A post shared by Ashley|Postpartum Core Trainer (@getmomstrong)

Form can be a challenge during pregnancy as your center of gravity shifts and it gets harder to  take full, deep breaths. Slow down and take a “talk test:” if you’re huffing and puffing (and even cursing), you may be pushing too hard. Remember, your body requires twice as much oxygen during pregnancy and you have twice the blood to pump. You may encounter difficulty breathing much more quickly and this means it’s time to slow down.

Give yourself lots of recovery time and try not to exceed 3-5 workouts per week. A relaxing walk on rest days is a great option to keep your body moving without wearing you down. Low impact exercise during pregnancy, including prenatal yoga, is a great complement to other training. Remember, this time will pass faster than you can imagine. Exercising is fantastic for you, as long as your healthcare provider approves and you can commit to putting your wellness (and growing babe) first.

The Perfect Pregnancy Workouts For Your First Trimester

A regular exercise program during the first trimester (and throughout pregnancy) is vital for your physical development and overall health.

SLAM Pregnancy is a one-of-a-kind, holistic program that includes:

• Safe and sweaty workouts customized for each week of pregnancy
• Weekly health tips from experts including pelvic floor physical therapists, a doula, OB/GYN, lactation consultant, a perinatal clinical psychologist and more
• A comprehensive nutrition guide and access to a vibrant online community

Find out more today. And congratulations on your pregnancy!

The post Pregnancy Exercises: First Trimester Tips To Know appeared first on Get Mom Strong.

Is it ok to do core exercises in the first trimester? How about planks? Crunches? Is it ok to exercise the core while pregnant?

You can absolutely exercise and even train your core during pregnancy. That said, what and how you perform core exercises matters.

Is It Ok to Do Core Exercises While Pregnant?

Yes! With your practitioner’s ok, it’s safe to do ab exercises while pregnant.

However, you’ll want to avoid movements that put pressure on the core’s connective tissue (linea alba). Extra outward strain on your abdominal wall can result in diastasis recti, or abdominal separation, pelvic floor dysfunction, and more.

You might also notice coning during pregnancy. This happens as the connective tissue of your core thins and widens. Your insides can press against the tissue, causing a bulge during certain movements. While you and your baby are safe, try to avoid coning, because it can increase the extent of diastasis recti you experience now and postpartum. 

To stay your strongest, focus on your deep abdominals (transverse abdominals). The TVA are an important muscle system. They act as a natural back brace as you carry your baby, reduce back pain, and support the pelvic floor during and after pregnancy.

Modifying ab exercises for pregnancy will help you keep your core strong AND safe.

What Exercises Strengthen Your Core While Pregnant?

Now is the time to ditch the sit-ups, crunches, twisting movements, and planks. These exercises aren’t BAD, but they put an unnecessary amount of pressure on the core and connective tissue. Instead, focus on your deep core system and make modifications to accommodate your growing baby.

The following are some of the best tips and pregnancy core exercises to keep you strong during pregnancy.

Core Breathing

The foundation of a strong core – at any stage – is breathing. How you breathe has a major impact on your core and pelvic floor. Proper breathing will help keep you and your body strong.

Work daily on deep abdominal breathing techniques and core engagement throughout your pregnancy:

• Start by laying on your side. This removes gravity from the equation.
• Place your hand on your ribs and inhale deeply through your nose. You should feel your rib cage expanding, like an umbrella, and overflow air going down into your belly. You don’t want your shoulders to rise.
• Exhale audibly out your mouth with a “hhhhaa” or “sssss” sound. On exhale, lift pelvic floor and imagine pulling your belly button in and up.

Do This, Not That:

There are a few exercises to avoid during pregnancy, like twisting and sit-ups. Instead, try alternative exercises that work your abdominal muscles in a safe way.

Begin modifying your ab workouts as soon as you find out you’re expecting. You may need to make more adjustments as you get into later trimesters. They will help support your deep core and keep you safe throughout your pregnancy.

1. Heel Taps and Seated Marches instead of Sit-ups

Lay on the floor and alternate tapping your heels. Doing sit-ups while pregnant can put on too much pressure or pull on the abdomen. Seated marches are also effective, especially later in pregnancy.

2. Wall Planks instead of Prone Planks

Do modified planks instead of the traditional on-the-floor type. Using a wall to support yourself minimizes excessive pressure and gravity pressing down on your abdomen.

3. Elevated Mountain Climber instead of Prone Mountain Climbers

Use a supportive surface, like a bench or chair, while you do mountain climbers. The higher the surface, the more protective of the core.

4. Forearm Side Plank instead of Russian Twists

Twisting compresses the space where your baby can move around. Any kind of twisting motion tends to compress the abdominals and should be avoided during pregnancy. A modified side plank works the obliques without compressing the core.

5. Pallof Press instead of Bicycle Crunches

You’ll want to avoid exercises that cause your belly to dome or cone because it can cause further ab separation. Instead of crunches, try a pallof press – you’ll work the same muscles in a safe way.

6. Goblet Hold Marches instead of Double Leg Lowers

Double leg lifts put a lot of pressure on the lower back and core. This can result in doming, coning, or pulling on the round ligaments in front of the uterus. Instead, hold a weight or kettlebell while doing marches. This works the core and keeps you strong.

7. Bird Dog instead of Prone Planks

Another alternative to planks are bird dogs, where you get on all fours with your knees hip width distance apart. Reach your opposite arm and leg out to activate your core muscles, as well as hips, pelvic floor, and shoulders.

What Happens to Your Abs During Pregnancy?

As the pregnancy progresses, most, if not all people will experience diastasis recti. It is completely normal for your abdominals to accommodate the growing baby.

It sounds intimidating, but your body was designed for pregnancy. After birth, you will experience some spontaneous (automatic) healing. It takes time, though, so be patient.

Once you have clearance to work out again postpartum, you can incorporate movements and abdominal exercises to help the healing process.

Stay Strong and Active Throughout Pregnancy

Check out the Strong Like A Mother (SLAM) Pregnancy program. It includes workouts tailored to each week of pregnancy, tips, and more to help you have your strongest pregnancy. It is included in the SLAM subscription, so you can switch to this track at any time.

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