Yes, You Can Work Your Core During Pregnancy – Here’s How to Do It Safely

If you’re pregnant, chances are you’ve wondered at least once: “Should I be doing ab exercises right now?” or “What core exercises are safe for pregnancy” Maybe you’ve Googled it, asked your doctor, or avoided core work altogether because you weren’t sure what’s safe.

You’re not alone. This is one of the most common questions we hear from mamas-to-be inside the ABC Fit Collective community. And here’s the good news; the answer is yes, you can absolutely work your core during pregnancy… when it’s done the right way.

At ABC Fit Collective, we want you to know that pregnancy core work isn’t about crunches, sit-ups, or chasing a six-pack. It’s about building strength from the inside out to support your body and your baby through pregnancy, delivery, and postpartum recovery. Done correctly, core work is a form of self-care for moms - helping you move with confidence and feel strong in your everyday life.

Let’s break down exactly how to do that safely.

We see this over and over again - moms just like you wanting to stay active but not knowing the safest, most effective way to train. And here’s the truth: when you know how to engage your core the right way, you can reduce discomfort, protect your pelvic floor, and set yourself up for a smoother postpartum recovery.

The right core work can help you:

• Feel more stable and supported as your bump grows
• Prevent common aches like low back pain or round ligament pain
• Improve posture so you feel more comfortable standing, sitting, and sleeping
• Prepare your body for the physical demands of labor
• Recover faster and with fewer issues postpartum

• Transverse abdominis (TVA) – the deepest abdominal layer, like a corset wrapping your torso
• Pelvic floor muscles – the sling of muscles at the base of your pelvis that support your bladder, uterus, and rectum
• Diaphragm – your breathing muscle, which works hand-in-hand with the core
• Multifidus and spinal stabilizers – muscles along the spine that support balance and posture

Together, these muscles form the entirety of the core. During pregnancy, this unit takes on extra work to support your growing bump, shifting posture, and changing center of gravity. It also plays a vital role in preparing your body for labor and postpartum recovery.

When we focus on functional core training during pregnancy, our goal isn’t aesthetics - it’s building a deep connection to these muscles so they can do their job effectively.

Why Core Work During Pregnancy Is a Game Changer

When you train your core the right way during pregnancy, the benefits go far beyond fitness. Here’s what our ABC Fit mamas experience:

• Reduced back pain and pelvic pressure – A stronger core supports your spine and reduces strain.
• Better balance and posture – Essential as your center of gravity shifts.
• Stronger pelvic floor – Which can mean fewer leaks and better bladder control.
• Improved preparation for labor and pushing – Strong, coordinated muscles can make delivery more efficient.
• Faster postpartum recovery – A connected core helps you return to movement with confidence.

Our 3-Step Pregnancy Core Method

Here’s how we guide our ABC Fit mamas to train their core safely and effectively during pregnancy.

1. Breathwork and Alignment 

We always start here because your breath is the gateway to your deep core, and alignment is the foundation for everything else.

• 360° Breathing – Inhale to expand the ribcage outward in all directions (not just lifting the chest), and exhale to gently draw in the transverse abdominis while lifting the pelvic floor.
• Neutral Alignment – Stand or sit with ribs stacked over hips, ears over shoulders, and pelvis in a neutral position. This prevents excessive strain on your abdominal wall and pelvic floor.

Practicing this daily can help you connect to your core during all movements - not just during workouts.

2. Core Stability Exercises

Once breathing and alignment are solid, we add stability-focused moves. These are slow, controlled, and focused on endurance rather than intensity. Examples include:

• Bird dog – Opposite arm and leg extend while keeping the torso stable.
• Pallof press – Anti-rotation exercise that teaches your core to resist twisting.
• Marching variations – Slow, controlled lifts of the legs while engaging the deep core.

3. Unilateral (Single-Sided) Strength Work

Pregnancy naturally creates asymmetries in your body. Training one side at a time helps you build balanced strength and improve stability.

• Unilateral racked squat – One weight held at shoulder height challenges your core to stabilize.
• Single-arm overhead press – Builds upper body strength while engaging the core.
• Suitcase reverse lunge – Holding a weight on one side forces the core to resist tipping.

Pro tip – The goal isn’t to work harder; it’s to work smarter. Awareness and connection matter more than intensity.

Practical Core Tips for Everyday Life

• When standing up from a chair – Exhale and engage your core gently as you rise.
• When lifting groceries or laundry – Keep items close to your body, bend at the knees, and breathe out as you lift.
• When rolling out of bed – Use a “log roll” to avoid straining your abdominal wall.

These little adjustments add up, helping you keep your body supported all day long.

Join our  Virtual Gym and get access to safe, effective workouts tailored to your pregnancy and postpartum journey. You’ll also connect with a community of mamas who get it – because you deserve support, not guesswork.