Your Guide to Safe Core Exercise during Pregnancy
First of all – congratulations! Whether you’re just emerging from the fog of morning sickness or looking to move safely through your pregnancy, you might be wondering: Are core exercises safe during pregnancy? The short answer is yes but there is a bit too it and it’s all about doing the right core exercises! Let’s break it down – your core, your growing bump, and how to move safely through it all.
Your Changing Core: What’s Really Happening?
As your baby grows, your body undergoes some amazing changes – especially around your belly. The Linea Alba is connective tissue that runs vertically down the middle of the belly, connecting to your abs. As your baby grows the connective tissue stretches to make space for your growing baby - this is completely normal.
If we're not mindful, certain core exercises can put too much pressure on that stretched tissue. This can increase the risk of abdominal separation, known as diastasis recti. While some separation is expected during pregnancy, the goal is to minimise unnecessary strain and avoid worsening the separation.
When to Modify Your Exercise Routine
So, when should you start adjusting your workouts? A general guideline is to begin modifying your exercise at 16 weeks. In saying that, everyone’s body is different and you may feel the need to adjust earlier – especially if it’s not your first pregnancy, if you're more fatigued, or if something just doesn’t feel quite right. - Bottom line: tune into your body. If it’s asking for a change, listen and adjust accordingly.
Core Exercises to Avoid:
To minimise strain on your core, it's best to avoid:
✘ Direct Core exercises such as Crunches
✘ Heavy loaded twists such as weighted Russian twists
✘ Planks or push-ups on your toes
These movements place too much pressure on the rectus abdominis (six-pack muscles), which can worsen abdominal separation.
The Importance of Deep Core Work During Pregnancy
Being pregnant doesn’t mean skipping core work altogether. In fact, strengthening your deep core muscles (transverse abdominis), is incredibly important. This muscle is your body’s natural corset – it supports your posture, reduces back pain, helps maintain balance, and plays a key role during labor, delivery, and postpartum recovery.
A few examples of safe core exercises you’ll find in our workouts:
Breath-based core activation: Learn to connect your breath with deep core and pelvic floor engagement. At She Moves, our Stretch class has a big focus on deep diaphragmatic breathing and beautiful stretches to support the aches and pains of pregnancy.
Bird-dogs: From a hands-and-knees position, slowly extend the opposite arm and leg with control. You’ll see this exercise in our pregnancy safe Pilates class where deep core connecting is our primary focus.
Side-lying exercises: Gentle and bump-friendly, especially as your belly grows. Our pilates class is low impact and includes side lying exercises - bring a pillow to support your growing belly.
Pelvic tilts (standing, seated, or on all fours): Great for posture, pelvic mobility, and deep core awareness. This exercise will feature in all our pregnancy safe classes - beginner, weights, pilates and stretch.
She Moves Tip: We recommend using a swiss ball for seated exercises - this is GREAT for deep core connection and it also takes pressure off the pelvic floor!
These movements, along with many other exercises in our pregnancy safe workouts, focus on stability and connection, rather than intensity – with your transverse abdominis and pelvic floor doing most of the work. These are the real MVPs of pregnancy core strength!
At She Moves, we’re proud that all our trainers are Pre and Postnatal qualified. That means you can feel confident that you're moving safely with our expert guidance. All our workouts are carefully designed to support you throughout all trimesters.
A Final Word: Tune Into You
Pregnancy exercise isn’t about chasing PBs or sculpting a six-pack. It’s about maintaining the strength you already have and building confidence and trust in your changing body.
Some days, you’ll feel strong and ready to move. Other days, rest will be the best gift you can give yourself. Honor both.
Tune into your body and modify when needed: you’re doing an incredible job simply by showing up for yourself and your baby.
If you’re experiencing discomfort during exercise or have any further questions, don’t hesitate to reach out to us at hello@she-moves.co.nz – we’re here to support you.
Ren & Jen xx
Helpful links
Join the She Moves membership and get access to our pregnancy safe workouts - Just $19 per month
Listen to the podcast: “Fit and Fabulous pregnancy! Top tips with Ren & Jen"
