Strengthen your core - abdominal training during pregnancy

Why is core training important during pregnancy?

As your bump grows, your abdominal muscles change and the strain on your body increases. A weak core can lead to:

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

By focusing on functional and stabilising exercises, you strengthen your body in a way that is safe and adapted to pregnancy.

Ab exercises to avoid during pregnancy

Not all abdominal workouts are suitable. Exercises that put pressure on the rectus abdominis (the “six-pack” muscles) may increase the risk of abdominal separation (diastasis recti). Avoid:

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

Safe ab exercises for pregnancy

Here are examples of exercises that strengthen your core in a gentle way:

• Side plank on knees – strengthens the obliques and stabilises the core.
• All fours exercise (“bird dog”) – trains back, core and balance.
• Kneeling band rotations – activate the deep core muscles.
• Glute bridge – engages glutes, core and pelvic floor.

These exercises help you support your growing bump while reducing the risk of pain.

Benefits of core training during pregnancy

• Reduced risk of back pain
• Improved posture
• Better stability in everyday life
• Prepares the body for labour and postpartum recovery