@rycafitness: During my first pregnancy, the only core exercises I really knew how to do were diaphragmatic breathing in tabletop, bird dogs, and heel taps. And I’d stop the second I saw even a little coning because I was scared I was doing something wrong or causing damage. I had no idea there were so many other ways to train the deep core during pregnancy besides the same few rehab-style exercises over and over. These are a few exercises you can try at home with minimal equipment to train your core during pregnancy or while building back postpartum. ⬇️ 1. Pallof press kneeling – 1 min each side 2. Heel taps – 1 min (You may start to see coning with this in 2nd trimester. Modify or skip if you can’t make it go away with resetting your breath or pelvic tilt.) 3. Band pull aparts – 1 min Sit up tall with legs bent or straight out in front. You can lean back slightly, but more leaning may increase coning. 4. Oblique crunch – 10 reps each side. Keep neutral alignment, a tall spine, and use a light dumbbell. (Repeat a couple times to make this about a 10-minute circuit. Core training doesn’t have to take forever 🙆🏼‍♀️) ✨ Follow for more practical pregnancy & postpartum core + pelvic floor strength 🤍 #prenatalfitness #pregnancyexercise #deepcore #postpartumbody

Cassie | Perinatal Fitness

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Saturday 23 May 2026 17:05:04 GMT