The muscles that make up your deep core are your pelvic floor muscles and transverse abdominals. They support the pelvic organs like the bladder and uterus. The pelvic floor also includes ligaments and tissues that stretch in response to changes in weight.
Why is the pelvic floor so important?
As you grow your baby, you want your pelvic floor to be strong so it can help support the increasing weight. These muscles also give you control when you have to go to the bathroom. Ever sneeze or laugh only to have something else happen? The pee escaping could be a sign of a weak pelvic floor. A strong pelvic floor can also help decrease the amount of time it takes to heal after birth, by increasing the circulation of blood to it.
Activating the deep core muscles are going to help strengthen the pelvic floor during pregnancy and post baby and give you more bladder control.
So, how do we activate the deep core?
1.Sit on an exercise ball. If you don’t have one, sit on the couch. Make sure to sit up tall and let your pelvic floor relax into the ball.
2. Exhale as you gently do a kegel, pulling up on your pelvic floor.
3. As you lift, draw your lower belly in, up and around the baby. Breathe in and out 2 times and repeat.
Do this exercise 5 times a day. As you become familiar with it, you should be able to engage the muscles and activate them without even thinking about it!
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