Core Exercises During Pregnancy: Tips from a fitness specialist

One of the most common questions I hear as a pregnancy and postpartum fitness specialist is: “Can I still work my abs while I’m pregnant, or do I just avoid that?”

The short answer is yes, but we want to think in terms of core exercises during pregnancy instead of abs.

Core training during pregnancy is more about strength, stability and support for your changing body rather than focusing only on that outer layer of abdominal muscles (aka the 6 pack abs) like general population/traditional workouts.

When you learn how to connect with your deep core, you’re setting yourself up for less discomfort during pregnancy, a more stable and connected foundation for your workouts/daily movement and a stronger recovery postpartum.

THIS, my friends, is the 10/10, 5-star, highly recommended focus for training during pregnancy: Core Exercises.

Why you need to exercise your core during pregnancy

In case you’re wondering: what or where is my core? I’ll do a quick overview. It’s basically a team of muscles working together.

• Transverse abdominis (TA): your body’s natural corset, wrapping around your midsection, very deep.
• Pelvic floor: the base of your core, supporting your bladder, uterus, and bowel.
• Diaphragm: the top of your core, controlling breath and pressure.
• Multifidus & back stabilizers: small but mighty muscles supporting your spine.

During pregnancy, the goal is to keep this whole system connected and functional -not just target the “outer abs.” We do this through 360 breathing and activation of the core teammates. 

As your belly grows, your abdominal wall stretches, your posture shifts, and hormones loosen ligaments to prepare for birth. That combination means:

• more strain on the back and hips
• pressure through your midline and down on the pelvic floor
• more stress on the low back

This doesn’t mean you should avoid core work- it means you should train it properly and effectively.

How to do core exercises during pregnancy

So, how should I work my core? So happy you asked

Here are my top 5 ways for gaining core strength throughout your pregnancy:

360 breathing and TA activation

GLUTES! Bring the glutes into the party with glute bridges, squats, deadlifts, and hip thrusts

Making your body work to hold itself steady. Throw yourself off balance with heel slides, bird dogs, side plank hip dips, and single-sided movements (to name a few)

Daily movements with 360 breathing. Exhale and gently engage your core when lifting (groceries, toddlers, weights)

Posture! Practice posture check-ins: standing tall off the ground + mid-foot, ribs stacked over hips trying not to cave into the low back allowing the belly to pull you forward

Common Pregnancy Exercise Myths, Debunked

“Ab work is dangerous during pregnancy”

Not true at all. Your body is built to move, work, and strengthen while growing your baby.

“Just do a bunch of kegels for your pelvic floor”

Nope. If you have any PF dysfunction (leaking, pain, pressure, etc) or just want to keep tabs on how your body is changing and adjusting, I advise to see a Pelvic Floor Physical Therapist. If you aren’t, your pelvic floor doesn’t need you to overtrain it with kegels. Chances are high you don’t need it. It’s best to focus on relaxing rather than clenching or contracting.

“You should stop twisting in the 2^nd trimester”

No current research shows this and also, it’s not really possible. Picture your everyday life- getting in and out of bed, in and out of your car, unloading dishwasher, putting your kid in the car seat or crib… you rotate all the time. Strengthen it, don’t avoid it!

“You should avoid movements that work your abs or you’ll get diastasis recti”

This one always gets me. There is no program, influencer post, or “unsafe movement” that’ll stop the stretching of your linea alba while your baby grows. Your body is designed to do this. The stretching is going to happen and IT’S OKAY!

GUEST POST

by Jamie Horn, Creator of the 360 Method

Jamie is a certified Pregnancy & Postpartum Athleticism Trainer, Postpartum Corrective Exercise Specialist, ACE Personal Trainer, and Director of Program and Trainer Development for Moxie Fitness Studio. She was a Special Education Teacher for 9 years & is a Mom of 2 girls.