Skip to main content

5 fantastic core exercises that are safe for pregnant women

Let’s be honest: Your bikini-ready six-pack is not going to look quite the same with a burgeoning baby bump (although, we know you will look absolutely adorable in that itty-bitty two-piece ensemble!). To be brutally honest, that strong core of yours might take a bit of a hit in light of that ever-expanding midsection. No doubt about it: Pregnancy takes a toll on your abs — and labor and delivery will definitely activate that muscle group in a unique and challenging way (you know, to put it mildly).

The good news? Keeping them engaged throughout those long nine months will keep your feeling fit and active and potentially even support your postpartum recovery. Still, not all ab exercises are safe when you are expecting, so you will want to be extra cautious and listen to your body at all times. If something does not feel right, stop or modify your movement. In the meantime, you can try doing these five core exercises for pregnancy.

pregnant woman core exercises
Syda Productions / Shutterstock

Try some modified planks

Yes, you can keep on planking when you are pregnant. (We are not sure if you will consider this good or bad news, but there you have it.) Either way, you will want to modify these endurance-testing exercises to make sure you feel balanced and remain steady.

Recommended Videos

If you want to move through your plank, begin on your hands and knees. Lift one hand across your body and touch the opposite side shoulder. Alternate sides, and repeat 10 to 15 times.

Want to stay static? Assume a push-up position, keeping your feet together, and hold for 30 seconds.

Slowly squat to engage the core and open up the pelvic muscles

Stand hip-width apart and assume a sitting position. You can go as far down as you want. Bending down into a squat can help to open up your pelvis — so it is great practice for labor and delivery. If you feel unstable on your feet, you can try squatting up against a wall for extra support.

Activate your abs and glutes with bridges

Lie on the ground with your knees up and your hands at your sides. Press your hands into the floor and gently lift your pelvis off the ground without raising your back. Hold the position and slowly release your glutes back down. Less is more — keep this movement controlled, subtle, and gradual.

pregnant woman doing cat cow pose
Image used with permission by copyright holder

Transition with cat-cow poses and slow pelvic rotations

This yoga pose can help to strengthen the core and relieve the back. Position your hands and knees shoulder-width apart. Slowly arch your back up and then release it down, pointing your head upward. Just be mindful not to stretch your midsection too far and stop immediately if you feel any discomfort, pulling, or pain.

You can also stay in this starting position and rotate the pelvis in a round movement. FYI, this is a great exercise to try during the early stages of labor. Similarly, you can perform these spinal and pelvic rotations while sitting on a birthing ball.

Swap out sit-ups for standing crunches

You will want to avoid lying flat on your back after the first trimester, so traditional crunches are not going to be an option. You can perform them standing, though. Simply stand with your feet apart. With your hands behind your head, try to bring your belly button toward your spine and crunch forward.

If you were active before your pregnancy, you can remain so during the long and physically taxing three trimesters of pregnancy. And if you keep working to maintain a strong and engaged core by doing abs exercises while pregnant, you just may find relief from common aches and pains, have an easier time with labor and delivery, and experience a more rapid postpartum recovery.

Of course, none of these movements are miracle workers; you can’t expect your core to rebound the second after you give birth, but every little bit of prep and practice can help. Just remember to stay in tune with your body and be kind to yourself. If anything feels uncomfortable or awkward, stop and reposition your body. Talk to your doctor before starting any new exercise regimen. Your safety — and that of your baby’s — is of the utmost importance.

Lauren Barth
Former Digital Trends Contributor
Lauren Barth is a freelance writer and digital editor with over a decade of experience creating lifestyle, parenting, travel…
Peekaboo: The simple game that’s great for your baby
When do babies play peekaboo? You should start playing as soon as possible
Toddler playing peekaboo

Playing peekaboo with any baby is almost a rite of passage. It's one of those adorable baby games that seems natural to play whenever a baby is present because everyone enjoys playing it. Babies are delighted by watching their parents or other adults excitedly reveal their faces. Your grandparents played it with your parents, your parents played it with you, and now you’re playing it with your child. But what’s the deal with the peekaboo baby game? Why do babies love this simple game?

Could it be that during a game of peekaboo, baby brains undergo some important developmental process? If you’ve read any literature on infant development, you could guess that, yes, peekaboo definitely plays a role in your child’s development. Here’s everything you need to know about this game and why you should play it with your mini-human. 
When do babies play peekaboo?

Read more
7 early pregnancy symptoms you shouldn’t ignore
Check out these early signs of pregnancy that are often mistaken for other conditions
Woman sitting on couch and looking at a pregnancy test

Pregnancy symptoms can feel like a lot of different things. Maybe it's PMS, or you're tired from a long week at work, or maybe, all that stress you've been experiencing is taking its toll. Whatever the cause, if you’ve been feeling rather odd lately, you may be wondering if you could be pregnant. Or are you simply imagining some of the physical and mental changes that are happening?

The early pregnancy symptoms that occur in the first two weeks seem so subtle that anybody can easily mistake them for another condition. To find out more information about what to expect shortly after conception, read on. You might feel reassured that these signs are not wishful thinking (or the flu) and that yes, you’re actually pregnant.
Most common early pregnancy symptoms and signs almost anyone can miss

Read more
What is a cryptic pregnancy? Symptoms and signs you need to know
Don't ignore these cryptic pregnancy symptoms
Surprised parents

The idea of being pregnant and not realizing it can seem next to impossible to anyone who has experienced the rigors of pregnancy. Many can relate to not knowing they are pregnant until they are a few months along, but going an entire pregnancy not being aware that they are growing a human being seems unheard of, right?

Cryptic pregnancy, defined as a pregnancy where the pregnant person doesn’t realize that she is pregnant, often right up to the moment of giving birth, is certainly not unheard of. In fact, that premise formed the basis of the TLC series I Didn’t Know I Was Pregnant, which ran for four seasons.
How long does cryptic pregnancy last?

Read more