Your Weekly Lesson

Prenatal Core Training, Week 2: Connection

Although you may not yet see dramatic changes in your waistline, be patient. Our first goal is building awareness and beginning to rebuild the transverse. After one week of activating and engaging your internal core muscles, you likely have much more awareness of these muscles. As well, you are likely more aware of how you move, sit, stand, and function. This awareness is key to progress.


    It is remarkable how weak we are when we begin, and how one week of consistent core activation can greatly improve your overall ability to feel this muscle. Strength building begins with a connection to the muscles you are trying to rebuild.  This connection is crucial for post-op recovery so don’t underestimate the work you are doing now. This week, we are going to develop your awareness and foster that connection. Remember, we prepare a muscle by doing small, effective bursts of activity multiple times every day.

    This week you are also continuing with your transverse abdominis rehab and functional integration from Week one. This week’s videos will help you understand how core strength can impact your intestinal tract and your lower back, and how abdominal massage can increase your connection to your core muscles. Plus we will be gradually increasing your initial core exercises and optimal alignment.

    What To Expect This Week:

    • Increased awareness of your transverse muscle
    • Improvement of lower back pain
    • Muscle soreness/aching or cramping (no sharp pains) along the sides of your spine, love handles, and/or tummy
    • Less fatigue in the upper back with increased upright postures
    • Mild increase in gas and soft stools or diarrhea as your intestinal tract function starts to improve
    • If you are feeling the baby kick, the kicking might increase during exercises. You won’t hurt the baby; he or she just likes to stretch when you are moving their living quarters from a roomy house to a studio apartment!