PREGNANCY CORE WORK & HIP RELEASE 🤎. Contrary to some opinions, you CAN work your core during pregnancy. But HOW you can do this will differ from your pre pregnancy core routine! Core strength & support work during pregnancy helps provide stabilisation assistance as your belly grows over 9 months. My focus isn’t to maintain “abs” or work on “definition”. My focus is to engage and strengthen my deep core - ‘natures support belt’ 🥰 (diaphragm, pelvic floor, transverse abdominals). These are 3 movements I’m loving at the moment (amongst others). I’ll either do all together or separately across the week 1-2 times. 1. “Hugging the Baby” (I love this name 🥰). 2. Heightening the first exercise by raising onto all fours whilst still maintaining engagement and breathing! 3. Bird Dogs with 3 pulses at the top. Then I moved to hip release: 1. Firstly I lean on an exercise ball whilst doing a frog stretch and rock back and forth from right side to centre to left side. Holding the movement whenever I feel tight 2. I then go into a low squat gently rocking side to side 3. And finish on a squat hold. Things to remember: 💗 Don’t stop breathing! The aim is a continued flow of oxygen through each movement. Breath flow is super important and an intricate part of properly engaging your deep core (as well as supplying oxygen to baby ❤️) 💗 I aim for 30sec to 1 min on each movement depending how I’m feeling. Remember we’re moving to SUPPORT. If you aren’t feeling up to it on any certain day - don’t push yourself. 💗 Take things slow, no abrupt movements! 💗 These movements suit me, at my current stage of pregnancy. If you find you’re straining yourself in anyway to perform these movements you need to regress the movement to make it easier. 💗 If you’re in a later stage of pregnancy gravity may not be your belly’s friend! You may also need to regress and slightly alter performance position. #pregnancy #pregnant #pregnancyworkout #mobility #foryou #31weekspregnant #workout #stretch #core #hiprelease