Pregnancy Water Workout: Strengthen Your Deep Core with the Ballast Lung Technique
If you’re expecting and looking for a safe, effective, and gentle way to strengthen your core, water workouts are your best friend! Today, we’re diving into a simple yet powerful breathing exercise that targets the transverse abdominis—the deep core muscle essential for stability, breathing, and childbirth preparation.
Why This Exercise is Perfect for Pregnancy
During pregnancy, strengthening your core is important, but traditional ab exercises can put too much pressure on your abdominal muscles, leading to issues like diastasis recti. Instead, focusing on the transverse abdominis helps to:
✅ Support your spine and reduce lower back pain
✅ Improve intra-abdominal pressure control (important for postpartum recovery)
✅ Enhance diaphragmatic breathing for a smoother labor experience
✅ Develop a deeper mind-body connection with your breath
Water creates a safe, low-impact environment that naturally engages your core while keeping stress off your joints and pelvic floor.
How to Do the Ballast Lung Technique in the Pool
Step 1: Find the Right Spot
Choose a location where the water is 3 to 4 feet deep (about waist-to-chest level). This allows you to float comfortably while still feeling secure.
Step 2: Position Yourself & Take a Deep Breath
1. Stand in the water and take a deep, slow inhale to fill your lungs.
2. Lean forward, gently placing your face in the water while keeping your gaze straight ahead.
3. Let your body naturally float, as if you’re about to sit down in the water.
Step 3: Exhale Slowly & Steadily
1. Begin exhaling through your mouth, creating a long, steady stream of tiny bubbles in the water.
2. Start with just a few seconds and gradually increase your exhale time as you get more comfortable.
Step 4: Sink as You Fully Exhale
1. The more you exhale, the more you’ll feel your body gently sinking.
2. To fully settle on the pool floor, you need to completely empty your lungs—this activates your deep core muscles even more!
3. Over time, as you practice, you’ll notice improved breath control and stronger core engagement.
💡 Bonus: Try This with a Partner!
Sit across from each other, hold hands, and take turns practicing the technique. You can even challenge each other to see who can exhale the longest!
Why Water Makes This Exercise Even More Effective
💦 Natural Resistance: Exhaling into water requires more effort than in air, activating your diaphragm and transverse abdominis more effectively.
💦 Core Engagement Without Impact: Unlike traditional ab workouts, this movement strengthens your core without stressing your pelvic floor or putting pressure on your rectus abdominis.
💦 Labor Preparation: Controlling your breath and learning to release tension under water builds endurance for contractions and labor breathing techniques.
How to Add This Exercise to Your Prenatal Routine
🔹 Repeat the movement 3 to 5 times per session, gradually increasing your exhale duration.
🔹 Incorporate it into your prenatal water workouts or alongside gentle swimming exercises.
🔹 Experiment with different water depths to explore variations in buoyancy and core activation.
Ready to Try It?
This exercise is like a moving meditation, combining relaxation, breathwork, and core strengthening—all in one! Try it out next time you’re in the pool and let me know how it feels! Did you notice the deep core engagement? 💙