Progressive Overload In Pregnancy Workouts
In both pregnancy and postpartum it’s all about intra-abdominal pressure management. Some movements require more pressure management than the others, that is why we start with the simpler movements and then progressively overload.
Progressive Overloading Is How We Get Stronger 💪
At its core, progressive overloading involves gradually increasing the demands placed on our muscles over time. By regularly challenging our bodies with increased resistance we create the stimulus needed for our muscles to adapt and grow stronger. This approach can be tailored to suit individual fitness goals, so it’s not just about building muscle mass, but can also be leveraged in workouts during pregnancy, specifically to strengthen the core.
Should you train during pregnancy? Here are the 8 reasons why I trained during my pregnancy
Start with Understanding Diaphragmatic Breathing
Understanding diaphragmatic breathing is a fundamental step towards progressively overloading. This technique focuses on engaging the diaphragm, a large muscle located beneath the lungs, to promote efficient and deep breaths. By consciously drawing breath into the belly and expanding the diaphragm, one can engage the core muscles better.
You may also like: How Breathing Changed My Pregnancy
Add the Movement and See If You Can Maintain That Core-Pelvic Floor Connection
Whether it's a simple walk, a challenging yoga flow, or a high-intensity interval training session, adding movement engages multiple muscle groups and increases blood flow throughout the body. However, it's not just about going through the motions; it's about ensuring that our core and pelvic floor remain engaged and connected throughout each movement. By maintaining this crucial connection, we can improve our overall stability, balance, and alignment, reducing the risk of injuries and enhancing our performance. So, next time you exercise in your pregnancy, pay attention to your core-pelvic floor connection.
Make the Movement Harder by Adding Weights (In My Case, a Resistance Band)
One effective way to elevate your workout routine and challenge your muscles during pregnancy is by incorporating resistance bands. By adding resistance to your movements, you can make the workout more challenging and increase the intensity. Resistance bands, in particular, are a versatile tool that can be easily incorporated into various exercises. Whether you're performing squats, lunges, or even upper body exercises like bicep curls or shoulder presses, resistance bands can be looped around your body or limbs to add tension. This added resistance forces your muscles to work harder, leading to increased strength and improved muscle definition.
Challenge Your Balance with a Stability Ball
One effective way to improve your balance is by incorporating a stability ball into your core workouts. The stability ball, also known as a Swiss ball or exercise ball, is a multifunctional tool that engages your core muscles and challenges your balance. By performing exercises on the unstable surface of the stability ball, such as planks, squats, or lunges, you activate the small stabilizer muscles throughout your body, helping to improve overall balance. Furthermore, using a stability ball can also enhance your coordination and agility, as it requires focus and control to maintain stability. So, if you're looking to intensify your pregnancy workouts and boost your balance, incorporating a stability ball into your regimen is a great way to up the challenge and maximize your results.
The Best Part
Core work never gets boring as progressions are endless ✨🥳