The core during pregnancy involves deep stabilizing muscles, including the diaphragm, the pelvic floor muscles, and the transverse abdominis (TA), which wraps around the torso like a natural corset. Maintaining strength in these muscles supports the growing uterus and improves posture as the body’s center of gravity shifts. A well-supported core helps reduce common lower back and pelvic pain, assists with breath control during labor, and supports postpartum recovery.
Safe Core Strengthening Movements
Exercises that focus on deep core engagement are recommended throughout pregnancy to stabilize the spine and pelvis. The primary goal is to activate the transverse abdominis (TA) without creating excessive outward pressure on the abdominal wall. A simple and effective movement is the pelvic tilt, which can be performed while standing, sitting, or on all fours.
To perform a pelvic tilt on hands and knees, start with wrists under shoulders and knees under hips, maintaining a neutral spine. On an exhale, gently tuck the tailbone under and round the lower back toward the ceiling, drawing the belly button toward the spine to engage the TA. Inhale as you return to the neutral starting position. This controlled movement strengthens the deep core while relieving tension in the lower back.
The bird-dog exercise builds core strength, balance, and stability. Begin on all fours and, keeping the spine neutral, slowly extend one arm forward and the opposite leg back, aiming for a straight line from hand to heel. Engage the core before moving to prevent the pelvis from twisting or tilting, which minimizes strain on the abdominal wall. Perform the exercise slowly, coordinating the movement with breath, exhaling as the arm and leg extend.
Standing core work, such as standing pelvic tilts, is an option for the later stages of pregnancy. For a standing pelvic tilt, press your back against a wall, pull the belly button toward the spine, and flatten the lower back against the wall by tilting the pelvis. This isolates the deep abdominal muscles and strengthens supporting structures without requiring you to lie down. Practicing gentle TA contractions while seated or standing is beneficial for everyday core support.
Movements to Avoid and Why
After the first trimester, exercises that involve lying flat on the back should be avoided. This supine position allows the weight of the growing uterus to compress the inferior vena cava (IVC), the large vein returning blood to the heart from the lower body. This compression can reduce blood flow and may cause maternal symptoms like dizziness or reduced blood flow to the fetus.
Traditional abdominal exercises like full crunches, sit-ups, and intense oblique twists should be eliminated as the pregnancy progresses. These movements force the superficial abdominal muscles to contract forcefully, generating excessive intra-abdominal pressure. This intense pressure pushes outward against the already stretched connective tissue, the linea alba, that runs down the middle of the abdomen.
Full planks and push-ups can also create damaging pressure, especially if performed without proper deep core engagement. The strain from these movements can overstretch or tear the linea alba, increasing the risk of developing or worsening diastasis recti. Exercises should be modified to a hands-and-knees position, or performed with hands on an elevated surface like a wall or chair to reduce downward force on the abdomen. Avoiding deep twisting movements is advised because they can place uneven stress on the abdominal wall and pelvic joints.
Recognizing and Managing Diastasis Recti
Diastasis recti (DR) is the natural widening of the gap between the two sides of the rectus abdominis muscle. The condition occurs because the linea alba, the connective tissue joining the muscle halves, softens and stretches to accommodate the growing baby and pregnancy hormones. It is a common adaptation, affecting a majority of pregnant women in the later stages.
You can self-check for DR by lying on your back with your knees bent and feet flat on the floor. Place your fingertips horizontally across your belly button and then lift your head and shoulders slightly, as if starting a small crunch. If you feel a gap wider than two finger-widths between the muscle edges, you likely have some degree of separation.
A visible symptom of DR during exercise is “coning” or “doming,” where the abdomen pushes outward into a ridge down the midline. This indicates that the intra-abdominal pressure is too high for the weakened connective tissue to contain. If you observe coning during any exercise, that movement must be stopped immediately to prevent further stretching of the linea alba.
Management focuses on stopping any movement that causes coning and shifting to gentle Transverse Abdominis (TA) engagement. This involves practicing the core bracing technique, which is a gentle drawing of the abdominal wall inward toward the spine. This light engagement helps stabilize the core and protect the stretched tissue during pregnancy.