Actually, one of the most important areas to focus on during pregnancy is your core. Unfortunately, many women are told to avoid core exercise altogether during pregnancy out of fear that it could be unsafe.

The truth is, core training during pregnancy is not only safe when done correctly — it’s essential for your health, comfort, and recovery.

Why Core Training Matters in Pregnancy

Your core isn’t just your “six-pack” muscles. It’s a system of deep stabilizing muscles that includes:

• The diaphragm (your main breathing muscle)
• The transverse abdominis (deep abdominal muscle wrapping around your midsection like a corset)
• The pelvic floor muscles (at the base of your pelvis)
• Spinal stabilizers (muscles along your back and hips)

These muscles work together to stabilize your spine and pelvis, support your organs, regulate pressure inside your abdomen, and coordinate movement.

During pregnancy, this system becomes even more important.

Benefits of a Strong Core During Pregnancy

• Reduces back pain and pelvic pain by supporting your growing belly
• Improves posture and alignment, decreasing daily aches and fatigue
• Protects the pelvic floor by managing pressure and reducing issues like leaking, heaviness, or prolapse
• Supports labor and delivery, helping with breath control and pushing mechanics
• Speeds up postpartum recovery by minimizing risk of diastasis recti and helping you return to activity faster

Your core is the foundation of your movement. Strengthening it during pregnancy — in safe, intentional ways — is one of the best investments you can make for your body and your baby.

Pairing your exercise routine with a proper pelvic floor exam ensures you’re engaging your muscles correctly, protecting your pelvic floor, and setting yourself up for a smooth recovery.

At Continuous Motion Physical Therapy, we specialize in pregnancy and postpartum care.

Our team can guide you through safe, effective core training that supports you through every stage of motherhood.

Request a Discovery Visit or get in touch today at 623-343-8706.

Is Core Training Safe During Pregnancy?

Yes — core exercises are safe during pregnancy as long as they are done correctly. The focus isn’t on intensity, crunches, or “getting a flat stomach.” Instead, it’s about proper breathing, pressure management, and control.

Key Safety Guidelines:

1- Watch for coning or doning

Watch for coning or doning through the center of your abdomen. If you see bulging along your midline, adjust the exercise or your breathing technique.

2- Manage intra-abdominal pressure

Exhale during exertion and avoid bearing down, which increases stress on the pelvic floor.

3- Focus on control over speed

Slow, intentional movements are more effective than fast, high-intensity ones.

Listen to your body

If you feel pain, heaviness in the pelvic floor, or dizziness, stop and modify. When in doubt, a pelvic floor physical therapist can guide you through safe, personalized exercises.

Safe and Effective Abdominal Exercises for Pregnancy

Here are some core exercises that support your body without creating excess strain:

Diaphragmatic Breathing

Start in a comfortable starting position such as lying flat on the floor with your knees bent and feet flat. Place one hand just above your belly button and the other on your chest. Take a deep breath in, letting your ribs expand and your deep core muscles gently activate. Exhale slowly while keeping your core engaged, feeling your abdominal wall draw inward as your pelvic floor and deep core connect.

This form of core breathing is one of the best pregnancy exercises for maintaining strength throughout your entire pregnancy.

Pelvic Tilts

Lie flat on the floor with knees bent and feet hips width apart. Keep your neutral spine by letting the lower back rest naturally. On an inhale, hold the neutral position; as you exhale, gently tilt your pelvis upward, flattening your back against the floor by engaging your back and abdominal muscles. Inhale again and slowly roll back to the starting position.

This stability exercise strengthens the deep core while helping relieve too much pressure in the lower back from weight gain during pregnancy.

Bridges

Lie flat on the floor with knees bent, feet flat, and arms resting straight at your sides. Press through your right foot and left foot evenly to lift your hips toward the ceiling, forming a straight line from shoulders to knees. Keep your core engaged and avoid arching the back. Lower down slowly to the starting position.

This exercise builds core stability, strengthens the glutes, and supports your core and pelvic floor. For added challenge, try a resistance band around your thighs or add light weights for the upper body.

Bird Dog

Begin in a tabletop position with your hands shoulder width under your shoulders and your knees hips width apart under your hips. With your core engaged and spine in a neutral position, extend your right arm forward and left leg straight back, keeping your hips square. Hold briefly, then return to the starting position and switch to the opposite arm and opposite leg.

This stability exercise strengthens the deep core muscles, rectus abdominis, and builds balance in the back and abdominal muscles without putting too much pressure on your abdominal wall or your growing baby.

Modified Planks or Side Planks

For a modified plank, begin on your forearms with knees bent and hips square. Keep your core engaged and body in a straight line from shoulders to knees. For a modified side plank, lie on your left side with your left elbow under your left shoulder. Bend your left knee while keeping the right leg straight and lift into a modified side plank position with shoulders stacked.

Both variations train core stability and are safe ab exercises that avoid the risks of full sit ups or other unsafe ab exercises during pregnancy.

Seated or Standing Core Activations

Sit in a sturdy chair with feet flat or stand tall with feet hips width apart. Place your hands on your abdominal muscles just above the belly button. Take a deep breath in, then exhale while gently tightening the transverse abdominis by pulling your abdominal wall inward. Keep your neutral spine and avoid straining.

This movement teaches proper core engagement during everyday tasks like lifting a knee lift, carrying light weights, or bending. It’s one of the best abdominal exercises to include in your exercise program from the first trimester through the first six weeks postpartum—just remember to listen to your body.

These exercises can be adapted throughout pregnancy depending on your stage, comfort, and fitness level.

Long-Term Benefits of Core Training

Working your core during pregnancy pays off well beyond delivery:

• Easier postpartum recovery — You’ll rebuild strength faster and reduce the risk of long-term issues like diastasis recti or pelvic floor dysfunction.
• Better movement confidence — You’ll be able to lift, carry, and care for your baby more comfortably.
• Reduced risk of injury — A stable core helps prevent back strain, hip pain, and overuse injuries.
• A stronger foundation for return to exercise — Whether you love weightlifting, running, or yoga, core training prepares your body to safely return to the activities you love.

The Role of a Pelvic Floor Exam

Even with the best intentions, it can be hard to know if you’re engaging your core correctly during pregnancy. A proper pelvic floor exam by a qualified physical therapist is highly recommended. This ensures that:

• You’re bracing your core without pushing down on the pelvic floor.
• Your breathing patterns support your movements instead of straining your abdomen.
• You’re protecting your pelvic floor from excess pressure that could lead to leaking or prolapse.

This exam provides peace of mind and sets you up for a smoother pregnancy and recovery.

Frequently Asked Questions

1. Can core training cause diastasis recti?

No. In fact, correctly performed core training helps reduce the risk of diastasis recti by teaching you how to manage pressure and support your linea alba (the connective tissue down the midline of your abs).

Poorly managed pressure — not exercise itself — is what contributes to abdominal separation.

2. When should I stop doing core work during pregnancy?

As long as exercises are done with proper form, breathing, and control, you can safely train your core throughout all stages of pregnancy.

You may need to adjust intensity and positions as your pregnancy progresses, but stopping altogether isn’t necessary.

3. What signs mean I should modify or stop an exercise?

If you notice coning, doming, leaking, pelvic heaviness, pain, or dizziness, it’s a sign to modify. These are your body’s cues that the exercise may not be right for you in its current form.

4. Do I need special equipment for core exercises?

Not at all. Most exercises can be done with your bodyweight. Simple tools like a yoga ball, light resistance band, or small weights can be helpful, but they aren’t required.

5. Is working my core just about pregnancy, or does it matter postpartum too?

It matters for both. Training your core in pregnancy sets you up for a smoother postpartum recovery. 

Postpartum, you’ll continue to benefit by rebuilding strength, improving posture, and preventing long-term pelvic floor issues.

Bottom Line for Ab Exercises During Pregnancy

Your core is the foundation of your movement. Strengthening it during pregnancy — in safe, intentional ways — is one of the best investments you can make for your body and your baby.

Pairing your exercise routine with a proper pelvic floor exam ensures you’re engaging your muscles correctly, protecting your pelvic floor, and setting yourself up for a smooth recovery.

At Continuous Motion Physical Therapy, we specialize in pregnancy and postpartum care.

Our team can guide you through safe, effective core training that supports you through every stage of motherhood.

Request a Discovery Visit or get in touch today at 623-343-8706.

The post Pregnancy Safe Core Exercises Every Mom-to-Be Should Know first appeared on Continuous Motion Physical Therapy.

Both use thin needles, but their purpose, technique, and results are not the same. Understanding the difference helps you decide which treatment best supports your recovery and performance goals.

Athletes turn to these methods for different reasons, and knowing why can change how quickly you return to the activities you love. By the end of this, you will see why one option may be the game-changer for your body.

Here is what you should know right away:
• Acupuncture is rooted in traditional Chinese medicine and focuses on energy flow.
• Dry needling comes from modern physical therapy and targets muscle trigger points.
• Both can relieve pain, but dry needling is often used for sports rehab and faster recovery.

The Difference Between Acupuncture vs Dry Needling

As a sports physical therapist in Goodyear, I see athletes and active adults every week who ask about the difference between dry needling and acupuncture.

You hear the terms used interchangeably, but knowing how they differ helps you choose the best path for pain relief and recovery.

Acupuncture: Rooted in Tradition

Acupuncture comes from traditional Chinese medicine and focuses on restoring the flow of energy through specific points on the body. Licensed acupuncturists often pair this with herbal medicine to support overall well-being.

During acupuncture sessions, thin needles are placed at various depths to stimulate the nervous system and promote healing. Acupuncture treats chronic pain, stress, and even conditions unrelated to movement or sports injuries.

Don’t let muscle tightness keep you from moving the way you want. Call us today at 623-343-8706 to schedule your Free Total Body Diagnostic Session and take the first step toward lasting relief.

Dry Needling: Backed by Western Medicine

Dry needling treatment is grounded in western medicine and performed by physical therapists. This method focuses on myofascial trigger points linked to muscle tightness, muscle strains, and other musculoskeletal pain.

When we use dry needling techniques, the goal is to decrease muscle tightness, restore muscle function, and reduce pain directly at the source. Athletes who run the Phoenix Marathon or push hard during spring training often benefit from dry needling sessions as part of a larger treatment plan.

How Physical Therapy Integrates Both

For many patients, the key component is not just the needles, but how they fit into your treatment goals. In physical therapy, both dry needling and acupuncture may be discussed, but dry needling is often chosen to target trigger points and support recovery from sports injuries.

When combined with other therapy like electrical stimulation, corrective exercises, and mobility drills, needling techniques can:
• Increase blood flow to tight muscles
• Promote healing after injury
• Address neck pain and stubborn symptoms tied to musculoskeletal conditions

Which Option Fits Athletes Best?

The difference between acupuncture and dry needling comes down to your treatment goals. Acupuncture sessions focus on balancing the whole body, while dry needling sessions work on specific trigger points that keep you from performing your best.

If you deal with discomfort from long hikes at Estrella Mountain Regional Park or push through muscle pain during CrossFit in Litchfield Park, you may be a good candidate for dry needling techniques. They deliver fast results for musculoskeletal pain and keep you moving toward peak performance.

Find Relief for Your Muscle Tightness With Dry Needling

Why Muscle Tightness Holds You Back

When muscle tightness lingers, it affects everything from your workouts to your daily routine. You feel stiffness during runs at Estrella Mountain Park or even while lifting groceries.

This tension often comes from trigger points that restrict muscle function and limit blood flow. Without addressing them directly, your symptoms keep coming back.

How Dry Needling Helps

With dry needling treatment, we target those myofascial trigger points that create pain and restriction. By inserting needles into specific areas, we help increase blood flow and decrease muscle tightness.

This process works to promote healing, restore mobility, and reduce pain so you can move without discomfort. Many athletes notice progress within just a few dry needling sessions.

What to Expect in Your Sessions

At Continuous Motion Physical Therapy, we include dry needling techniques as part of a larger treatment plan designed for your sports injuries or chronic pain. You never get a one-size-fits-all approach.

During your session, we may use electrical stimulation, mobility drills, or strength work alongside needling to speed recovery. This combination keeps your treatment goals front and center.

Why Choose Continuous Motion Physical Therapy

You deserve a team that understands both performance and recovery. As physical therapists, we are fellowship-trained in manual therapy and certified in dry needling techniques, which means your care comes with advanced skill and precision.

Whether you’re preparing for spring training in Goodyear or want to return to weekend soccer leagues in Phoenix, dry needling can be the key component to reaching peak performance again.

Get Started Today

Don’t let muscle tightness keep you from moving the way you want. Call us today at 623-343-8706 to schedule your Free Total Body Diagnostic Session and take the first step toward lasting relief.

The post Acupuncture vs Dry Needling: Discover the Secret Athletes Count On first appeared on Continuous Motion Physical Therapy.

The frustration comes when rest, ice, or stretching doesn’t actually help. You’re doing what you’re supposed to—so why does the pain keep coming back?

This stubborn kind of discomfort often stems from something deeper than muscle strain. It’s usually your body sending up a flare that something in your movement patterns, training volume, or recovery habits is off.

Here’s what might be behind the pain that won’t let go:

• Overuse from uphill running or walking
• Poor ankle mobility or stability
• Weak foot and lower leg muscles
• Training errors like sudden increases in intensity
• Wearing shoes that don’t support your stride

If you’ve been pushing through the pain or guessing at fixes, it’s time to look at what’s really going on. 

Understanding what causes this kind of pain is the first step toward moving pain-free again.

5 Ways to Know You’re Experiencing Anterior Tibialis Tendonitis (and What to Do About It!)

If you’ve been feeling a nagging pain along the front of your shin or ankle, especially when walking, running, or hiking, it could be more than just overuse. 

You might be developing anterior tibialis tendonitis, a condition we see often at Continuous Motion in Goodyear, Arizona.

Here’s how to recognize it early and what to do to get back on your feet without losing momentum in your training or daily routine.

You Feel Deep, Achy Pain at the Front of the Ankle or Shin

That persistent ache isn’t just muscle fatigue. Anterior tibialis tendonitis causes inflammation where the tibialis anterior tendon attaches near the ankle joint and shin bone.

You may feel this pain:

• When walking or running downhill
• While standing for long periods
• During activities that require your foot to flex upward

If the discomfort intensifies during events like the Goodyear Lakeside Music Fest or long walks through Estrella Trails, you’re likely irritating the anterior tendon.

Don’t let tibialis anterior tendonitis keep you from the activities you love.

Contact Continuous Motion Physical Therapy today to schedule your visit (623) 343-8706 at 500 N Bullard Ave, Suite 28, Goodyear, AZ 85338. Or talk with a PT today to find out more!

Let’s help you move pain-free and stay strong.

Your Toes Drag or You Struggle to Lift Your Foot Upward

The tibialis anterior muscle is responsible for pulling the foot upward during each step. When this muscle and tendon are inflamed, it can weaken your ability to perform that motion.

This leads to:

• Toes that drag when walking (often called foot drop)
• Fatigue or weakness in the front of the ankle
• A noticeable change in stride or gait pattern

If this sounds familiar, you need physical therapy focused on retraining the affected muscle and restoring normal ankle function.

You Notice Swelling or Tenderness Near the Inner Front of Your Ankle

Anterior tibialis tendonitis often creates visible signs before the condition worsens. You might see swelling or feel tenderness when you press just above the foot on the inner front side of the ankle.

These symptoms usually show up:

• After a long hike, run, or intense gym session
• During sports that require repetitive ankle motion
• If your shoes lack arch support or stability

We’ll assess the tibialis anterior muscle and ankle joint during your first visit and may recommend orthotic devices or arch supports to offload the anterior tendon.

The Pain Worsens with Repetitive or Forceful Activity

Repetitive use or a forceful nature of training, like sprint intervals or sudden stops during a game, puts strain on the anterior tibial tendon. 

This is especially true for athletes training in Arizona’s dry heat, where hard surfaces amplify the stress.

If you’re dealing with:

• A sudden spike in training volume
• Repetitive impact on the ankle during drills
• A recent return to sport after rest or injury

…then you’re at higher risk for tibialis anterior tendinopathy. Targeted physical therapy can strengthen the anterior muscle and tendon without causing increased pain.

You Had a Recent Traumatic Ankle Injury

Sometimes anterior tibialis tendonitis develops after a traumatic ankle injury. Even if the initial injury felt mild, lingering weakness or swelling can lead to anterior tendonitis down the road.

Post-injury symptoms may include:

• Difficulty lifting the foot upward
• Pain near the anterior muscle during daily activities
• Instability or stiffness when trying to flex the foot

Most cases respond extremely well to sports physical therapy and progressive loading strategies.

Stay Active and Recover Your Muscle Strength

If you’re dealing with anterior tibialis tendonitis, don’t let it sideline your active lifestyle.

At Continuous Motion Physical Therapy in Goodyear, Arizona, we help athletes and active individuals overcome injuries and return to their routines stronger than before.

Comprehensive Biomechanical Assessments

We begin with a detailed biomechanical assessment to find the root of your tibialis anterior pain. This includes examining your movement patterns, joint function, and muscle imbalances.

Personalized Treatment Plans

Based on what we learn, we build a customized shin pain recovery plan that may include:

• Manual therapy to relieve tightness and improve mobility
• Strength exercises for the anterior tibialis muscle
• Neuromuscular re-education to correct how you move
• Orthotic devices or arch supports to reduce tendon strain

We design every plan to restore function and alleviate symptoms without surgery or medication.

Advanced Therapeutic Techniques

To speed your recovery, we offer advanced techniques like:

• Dry needling to reduce muscle tension
• Blood flow restriction therapy to safely build strength
• Myofascial cupping to improve tissue glide and circulation

These tools help restore the anterior muscle and tendon while preventing future injuries.

Return to Activity with Confidence

Whether you’re running the All-America Festival 5K or training for your next hike in Estrella Mountain Park, we help you get there. 

You’ll receive step-by-step guidance to safely rebuild strength and movement without risking reinjury.

Take the First Step Toward Recovery

Don’t let tibialis anterior tendonitis keep you from the activities you love. Contact Continuous Motion Physical Therapy today to schedule your visit (623) 343-8706 at 500 N Bullard Ave, Suite 28, Goodyear, AZ 85338. Or talk with a PT today!

Let’s help you move pain-free and stay strong.

The post Tibialis Anterior Pain Won’t Quit? Why Your Ankle Hurts first appeared on Continuous Motion Physical Therapy.