Hello  {!name}
Core Stability  is crucial before, during and after pregnancy. Your core consists of many muscles and not just abdominals. The abdominal muscles are the internal and external obliques, the rectus abdominus (the six pack) , and the transverse abdominals. There is also the pelvic floor muscles and  sacrospinalis,  longissimus thoracis, and the diaphragm. Even the gluteus maximus , latissimus dorsi and trapezius play a role in optimal core strength.
A lot of big words but the point is good core strength protects you almost like a suit of armour and when not well maintained a whole slew of issues arise to even the fittest people!

Remember, these workouts are designed to be used with FIT NEW MOM 101 and the FIT TO BIRTH 101. Exercise Guide and Journal……

THIS WEEK WE  HELP YOU BECOME CORE CORRECT WITH THE  BEST SYSTEM^(TM)

A VERY FOCUSED CORE WORKOUT ONCE WEEKLY IN ADDITION TO YOUR OTHER WORKOUTS THAT ALSO INCLUDES CORE CAN HELP YOU IMPROVE FORM AND PREVENT INJURY.

Check this out for a workout.  Use the FITMOM TM Best System  ( Apart of the Ob/Gyn recognized FITMOM Method)
Start with exercises 1 and 2 then return to the beginning and repeat 1, 2 and 3 and then return to beginning again and repeat previous exercises, adding the next exercise each time until you get all the way through all 10 exercises. Always begin your exercise session with a brief warm-up, such as stair climbing, walking or squatting and dynamic stretching.

POSTNATAL FITMOM

If you are unsure if you have diastasis recti consult your caregiver for assessment. Women with diastasis will need to proceed with diastasis rehabilitation protocol. Again check out New Yorks Julie Tupler RN and her book Lose Your Mummy Tummy for clear and up to date information as well as her support belts

1  Bicycle Abs
2  Side Lying Obliques
3 ABC ABDOMINALS
4 Tripod
5 Standing Obliques
6 Belly Breathing ( know you are not pregnant but no other exercise can engage your transverse abdominal quite like this one IMHO)

Follow your ab workout with hill training. Thats right find a hill and  brisk walk or run  it…..10-20 minutes documenting results…eg 10 hill in 15 minutes then work towards improvement!

PRENATAL FITMOM

Do you have Diastasis Recti? This is an abdominal separation that can occur during pregnancy and persist postpartum.  There is much controversy on how to approach Diastasis care. I highly recommend Julie Tuplers Maternal Fitness for accurate and researched Diastasis prevention and management.

1 WALL SIT WITH PELVIC TILT * TIP try this with low toning described in the PARTNERS GUIDE TO LABOUR
2 Standing Obliques
3 Standing Bent Legged Belly Lifts
4 Ball Crunches ( click here for Ball options)
5 Side Lying Obliques
6 Belly Breathing

8 Child’s Pose with kegels ( 100 a day keeps the doctor away!)

Follow by 20 minute brisk walk for beginners,include hills for intermediate and advanced. With doctors permission many woman can continue running during pregnancy.