Pregnancy is one of the most transformative times in a woman’s life. As your body grows and adapts to support your baby, your posture, balance, and muscle strength shift as well. But are there pregnancy safe core exercises you can do to keep yourself (and your baby) healthier and happier on the journey?
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.
