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The #1 Most Effective Core Exercise

The importance of proper core training during and after pregnancy cannot be emphasized enough. It can help prevent pregnancy pains and injuries (including low back pain, diastasis recti, pelvic floor dysfunction, and SI joint pain), improve your ability to push, expedite your postpartum recovery (helping you achieve a flatter tummy), and even improve your overall health, and — if you’re pregnant — the health of your growing baby.

However, the keyword here is “proper” because the type of core training we are referring to is definitely not the traditional sit-ups and planks you might be envisioning. In pre and postnatal core training, we are focused on the deepest core muscles. Let’s discuss the specific muscles first, and then we’ll teach you the exercise we refer to as the #1 most effective core exercise.

For this article, you can choose to either watch the video or read the lesson below it.

The Key Muscles to Focus On: Your “Core Canister”

The “Core Canister” is a term we use to refer to the deep core muscles of your diaphragm, transverse abdominis, and pelvic floor (shown below), which form the shape of a canister.

Interested in complete training programs that can help you safely and effectively train for pregnancy and childbirth, and rebuild postpartum? Check out our self-guided pre & postnatal training programs, or for more personalized support, work with a PROnatal Personal Trainer.

Learn How to Coach Pre & Postnatal Clients

Are you a health & fitness professional interested in learning how to coach pre & postnatal clients? Explore our Pre/Postnatal Professional Education