Pregnancy safe core exercises: expert-approved tips and best moves

Why core strength matters during pregnancy

Your core includes more than your abdominal muscles. It also involves muscles in your back, hips, diaphragm, and pelvic floor. Together, these muscles provide stability and support as your body adapts to the physical demands of pregnancy, childbirth, and postpartum recovery.

As your belly grows, changes in your posture, balance, and movement patterns are completely normal. Maintaining your core strength can help you adjust to these changes, manage everyday activities like walking and lifting more comfortably, and stay active throughout pregnancy. Some separation of your abdominal muscles, known as diastasis recti, is also a normal part of pregnancy and doesn’t mean your core is weak.

“Core strength is always important, but it’s especially important during this time to put less strain on your supporting muscles and reduce common pain symptoms,” says Morgan Dunn, PT, DPT, a Hinge Health physical therapist.

Your core also plays a role during labor and delivery, when your abdominal muscles, diaphragm, and pelvic floor work together to help you manage pressure and coordinate pushing. Building strength and learning to relax these muscles can support your body’s ability to meet these demands.

Your pelvic floor muscles are another important part of your core. Pelvic floor training during pregnancy may also help prepare these muscles for childbirth by improving strength, coordination, and the ability to relax. 

Research suggests it may reduce the risk of severe perineal tearing during delivery and urinary leakage during pregnancy and after childbirth. Once you’ve given birth, gradually rebuilding core strength can help you regain comfort and confidence with everyday movements as your body recovers.

A pelvic health physical therapist can help you find exercises that support your needs at every stage.

Core exercises to modify or avoid during pregnancy 

Many familiar abdominal exercises can still be part of a pregnancy exercise routine. But as your body changes, you may find that some movements need adjusting, especially those that increase intra-abdominal pressure or require positions that aren’t comfortable or safe during pregnancy. Here are a few exercises that may benefit from modifications:

• Traditional crunches and sit-ups. These exercises aren’t automatically harmful or proven to cause diastasis recti, however, lying on your back and lifting your upper body can increase downward pressure, which can be especially problematic after the first trimester. “The pressure is trying to escape somewhere, so if it escapes through the abdomen, it can exacerbate a separation,” says Dr. Dunn. 

• Full planks. As your belly grows, it may be difficult to do a full plank. Listen to your body about when to modify this core-strengthening move to your hands and knees or even leaning up against a wall or table.

• Exercises lying flat on your back. After the first trimester, flat-lying exercises can compress the vena cava, two major blood vessels, making you feel dizzy, nauseated, or lightheaded. “Instead of lying on your back flat, use incline or side-lying positions,” says Dr. Dunn.

• Deep twisting movements. Gentle rotations are a normal part of everyday movements, like getting in and out of a car, and aren’t inherently dangerous during pregnancy. However, forceful or uncomfortable twisting may become harder as your belly grows. Adjust your range of motion or choose another exercise if needed.

• High-impact jumping or bouncing. Some people can continue higher-impact activities during uncomplicated pregnancies, particularly if they were active before becoming pregnant. Others may experience pelvic discomfort, urinary leakage, or difficulty with balance. Lower-impact options may feel better as pregnancy progresses.

How to know if a core exercise is safe for you 

Not sure whether a particular exercise belongs in your pregnancy routine? These tips from Hinge Health physical therapists can help you decide when to continue, adjust, or ask for guidance.

• Pay attention to abdominal doming or coning. You may notice a ridge or bulge along the middle of your belly during certain movements. This can happen as your abdominal wall stretches during pregnancy. It doesn’t necessarily mean you’re causing damage or worsening diastasis recti. If the bulging is pronounced, uncomfortable, or difficult to manage, try reducing the intensity or changing positions. A pelvic health physical therapist can help you assess it.

• Keep breathing. Try to breathe naturally during exercise rather than holding your breath through strenuous efforts. If you find yourself straining or struggling to breathe, reduce the intensity or take a break.

• Notice pelvic floor symptoms. Urinary leakage, pelvic heaviness, or pressure may be signs that an exercise needs adjusting. These symptoms are common, but you don’t have to simply accept them as part of pregnancy. A pelvic health physical therapist can help you address these issues through movement modifications, breathing techniques, and targeted exercises. “Exhaling on exertion helps you engage your core from the bottom up, which helps decrease pressure on your pelvic floor,” says Dr. Dunn.

• Choose movements that feel comfortable and controlled. If you’re feeling unsteady, try a supported variation or reduce the intensity. Pregnancy-related changes in balance may make some exercises more challenging.

• Pay attention to how you feel. You know when something feels different. If a movement causes pain, dizziness, or other concerning symptoms, stop and contact a member of your care team.

These principles apply throughout pregnancy, but your exercise needs may change from one trimester to the next. Remember, your physical therapist (PT) is a great resource for what’s right for you at any given time during pregnancy.

Tips to maintain core strength throughout pregnancy

You don’t need an intense abdominal workout to maintain core strength during pregnancy. Small, consistent efforts can help you stay active and feel more confident as your body changes. Here are some simple-but-effective ways to keep your core strong through pregnancy. 

• Exercise regularly, at a comfortable intensity. Consistent strengthening can help you maintain muscle strength and function. You can gradually adjust the challenge based on how you’re feeling, rather than pushing through pain or exhaustion.

• Include pelvic floor training. Your pelvic floor is part of your core, and pelvic floor muscle exercises can help reduce urinary leakage during pregnancy and after childbirth. Just as importantly, these muscles need to relax as well as contract. A pelvic health physical therapist can help you find an approach that works for you.

• Focus on everyday movements. Exercises that involve standing, reaching, lifting, and carrying can help you maintain core strength for daily activities, such as carrying groceries, doing laundry, or picking up a child.

• Connect with your breath. Try to exhale during the exertion part of a core exercise. This, Dr. Dunn says, helps manage pressure in your abdomen to reduce the risk of diastasis recti.

• Breathe comfortably during exercise. Exhaling during the more challenging part of a movement may help you avoid unnecessary breath-holding and straining. But there’s no single breathing pattern you have to follow to protect your abdominal muscles.

• Adjust as pregnancy progresses. An exercise that felt easy in your first trimester may become uncomfortable later on. Try changing your position, reducing the range of motion, or choosing a different variation.

Remember that your core is still working even when you’re not doing a dedicated core workout. Walking, getting out of a chair, and other everyday movements all involve these muscles.

When to seek physical therapy support 

It’s never too soon or too late to connect with a physical therapist during pregnancy. Not sure if PT is for you? It may be helpful to work with a physical therapist if you:

• Experience persistent back, hip, or pelvic pain

• Notice urinary leakage, pelvic heaviness, or pressure

• Have concerns about abdominal doming or diastasis recti

• Have a history of pelvic floor symptoms

• Feel unsure how to modify exercises as your pregnancy progresses

• Want personalized guidance for staying active during pregnancy or returning to exercise postpartum

Physical therapy can help you find exercises that feel comfortable and support your goals, whether that’s continuing your usual workouts or making everyday activities easier.

PT tip: Your core works all day, not just during exercise

Your core muscles support you throughout the day, whether you're getting out of bed, lifting a child, or carrying groceries. As your body changes during pregnancy, practicing coordinated breathing and gentle core engagement during these movements can help you feel more stable and comfortable. You don’t need to keep your abs tightened all day. Instead, focus on breathing naturally and engaging your core as needed. “These daily moments are opportunities to practice good core engagement and protect your ab muscles,” says Dr. Dunn.

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.