Strengthening the core muscles during pregnancy is great in preparing for the pushing phase of labor and delivery and can reduce pain or discomfort into the low back or pelvis.

This is a simple exercise you can do lying on your back (if comfortable), standing against a wall or even on your hands and knees.

Transverse Abdominis (TA) Isolation

• ❖With a neutral spine, gently draw your belly button in as you exhale (making a ‘sssss’ or ‘sshhh’ sound may help as you gently hug your baby towards your spine with these muscles)
• ❖Hold it for a few seconds
• ❖Relax the muscles as you inhale, and engage them again on the next exhale.
• ❖There should be a very slight movement of the lower abs, your chest should not thrust, and your tailbone shouldn’t tuck underneath you.
• ❖Repeat 2 sets of 10 reps