Pregnancy and Core Work Pt1
When it comes to exercising when pregnant, I feel like there is a lot of confusion and fear around the subject.
First things first, lets clear things up, you can and should exercise during pregnancy (if you are allowed/have no complications).
So lets start with the foundation of all exercises our CORE!
For years, women were told to avoid all abdominal or core exercises during pregnancy out of fear they might harm the baby or worsen diastasis recti. But current evidence shows core training in pregnancy can actually be beneficial, if done smartly and progressively.
The core isn’t just your abs—it’s a system of muscles including the diaphragm, pelvic floor, obliques, transverse abdominis, rectus abdominis, and spinal erectors. These muscles:
Support the spine.
Allow and resist movement (flexion, extension, side-bending, rotation).
Help you move through daily tasks like lifting kids, carrying bags, or twisting to reach into the car.
Since pregnant women continue doing these movements every day, training them safely is useful.
Three Categories of Core Work in Pregnancy
Lightly loaded “anti-movement” exercises (resisting flexion, extension, rotation, or side-bending).
Examples: planks, bird dogs, side planks, suitcase carries.
Start with simple variations and gradually progress load or reps.
2. Unloaded movement-based exercises (flexion, extension, rotation in a controlled way).
Examples: cat-cow, thoracic rotations, side bends.
Can be done by all levels, often best in warm-ups.
3. Light to moderate loaded movement-based exercises (carefully adding load to flexion, extension, or rotation).
Examples: light Russian twists, back extensions, banded chops.
Should only be added once a strong foundation has been built and shows good form.
Something to remember is that All exercise in pregnancy involves the core, since the trunk muscles support posture and movement constantly. Training our core can improve motor control and awaerness, build strength for daily life, support our pelvic floor and our back. What we need to consider and potentially modify core work to support is
If we show signs of poor tolerance such as doming or pelvic floor symtoms or simply our form is breaking down.
Avoiding heavy loaded flexion/extension/rotation work
Potentially in later trimester we may need to avoid supine positions or front loaded movements may need more of an incline
Isometrics may need to be kept shorter as long duration may make it harder to manage pressure.
The key is to always stay smart with your exercise choices. Progressive core training during pregnancy is safe, beneficial, and helps women feel stronger and more supported both during pregnancy and postpartum.
