Your Weekly Lesson

Prenatal Core Training, Week 1: Awareness

Now that you have some background, this week’s videos will start you on posture training and core rehabilitation exercises. We’ll also review how to functionally integrate the core to prevent diastasis and build core strength into everything you do. There is a lot of information to process, and we want you to understand why you are doing what we instruct — not just how to do it. Remember to listen to your body and never push through pain, nausea, or discomfort.

    Focus of the Week: Awareness

    You are now beginning to understand the function of your abdominals and, specifically, your internal corset – the transverse abdominis (TA) muscle. This week, we are going to wake up your transverse and start systematically rebuilding it by activating it multiple times throughout the day. You will likely begin with very little awareness and even less endurance. But don’t worry. If you’re consistent, your ability will quickly improve. By the end of the week, you will be more aware of this muscle than ever before.

    What To Expect This Week:

    • Increased awareness of your transverse
    • Improvement of lower back pain
    • Muscle soreness along the sides of your spine, love handles, and/or tummy
    • Fatigue in the upper back with increased upright postures
    • Improved function of the gastrointestinal tract