Strengthen your core - abdominal training during pregnancy

Why core training matters during pregnancy

As your belly grows, your abdominal muscles stretch and the strain on your body increases. A weak core can cause:

• Back pain
• Poor posture
• Added pressure on the pelvic floor

By focusing on functional and stabilising movements, you strengthen your body in a way that’s safe and pregnancy-friendly.

Ab exercises to avoid when pregnant

Not every ab exercise is safe. Moves that overload the rectus abdominis (the “six-pack” muscles) can increase the risk of diastasis recti (ab separation). Avoid:

• Sit-ups and crunches
• Standard planks on your toes
• Exercises that create strong abdominal pressure

Safe ab exercises for pregnancy

Here are some effective and gentle core moves:

• Side plank on knees – targets the obliques and builds stability.
• Bird dog – works the back, core and balance.
• Kneeling band rotations – engage the deep core muscles.
• Glute bridge – strengthens glutes, core and pelvic floor.

These exercises support your growing belly while lowering the risk of pain.

Benefits of core training while pregnant

• Less back pain
• Better posture
• More stability day to day
• Prepares your body for delivery and postpartum recovery