The Dr. Shannon Show #80: How to train your core before, during, and after pregnancy with Dr. Amelia May
Sep 22, 2022
Dr. Amelia May, pelvic and women’s health PT and director at Genesis PT & Wellness, specializes in pelvic floor, pregnancy/postpartum rehab, and sports orthopedics. She discusses prepping the body before pregnancy, safe core training in the first and second trimesters, diastasis recti causes and prevention, modifying intense classes while pregnant, postpartum return-to-exercise, and the reality behind the “mom pooch.”
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Prepare Core And Breathing Before Pregnancy
- Prepare for pregnancy with regular movement and diaphragmatic breathing practice.
- Learn a transverse abdominis contraction before pregnancy so you can use it for core support when rectus abdominis separates in later trimesters.
Keep Core Work Early In Pregnancy With Modifications
- You can continue core-focused classes in the first and second trimester if you maintain diaphragmatic breathing and TA activation.
- Stop or modify if your provider advises against it or you experience pelvic pain, breathlessness, or coning of the belly.
ACOG Guidance On Core Training Is Confusing
- ACOG guidance on pregnancy core training is inconsistent and confusing to patients.
- The literature simultaneously lists limited recommendations yet supports core training, leaving laypeople unsure which advice to follow.