Most women don’t think about their abdominal wall during pregnancy—until something feels off. Protecting your core early on isn’t just about comfort. It’s about avoiding long-term issues like diastasis recti. If you’re pregnant (or planning to be), there are simple and powerful ways to support your body through this journey.
Understanding the Pregnant Core
As your belly grows, your abdominal wall is under constant pressure. The transverse abdominis—your internal corset—is the key to core stability. When it weakens or detaches at the midline, you risk developing diastasis recti and related issues like back pain and pelvic floor dysfunction.
Movements That Increase the Risk
- Full sit‑ups and crunches: They spike intra-abdominal pressure.
- Deep backbends: They overstretch the linea alba further.
- Heavy lifting without bracing: Straining can separate the muscles.
- Bear-down breathing: Avoid breath-holding during exertion.
Safe Core Engagement During Pregnancy
Instead, incorporate these gentle strategies:
- Transverse squeezes: While lying or seated, exhale and draw navel toward spine.
- Pelvic tilts: Lie on your back, gently flatten your lower back into the floor.
- Wall push-ins: Stand against a wall, exhale and press lower back and core into the wall.
- Log rolls: Roll to your side to get in and out of bed safely.
Supportive Tools to Use During Pregnancy
- Maternity belt: Provides gentle upward support.
- Tupler splint: Guides connective tissue alignment when worn under clothes.
- Pillow support: Wedge behind your back to ease strain when sitting.
- Proper footwear: Flat, supportive shoes help maintain pelvic alignment.
Benefits of Early Prevention
Protecting your core now means:
- Less postpartum recovery time
- Reduced risk of back pain and pelvic floor issues
- Easier return to exercise after delivery
- Better overall posture and comfort during pregnancy
Your Next Steps
Don’t wait until postpartum to learn core safety. Sign up for our free Introductory Workshop and discover how the Tupler Technique® can guide you to a stronger, healthier pregnancy and recovery.
