Of all the prenatal exercise topics, core training seems to garner the most interest…and confusion. There are many myths and questions that persist, including whether or not it’s advisable to do any prenatal core training at all. We want to reassure you that it is not just safe, but incredibly beneficial, to train your core during pregnancy. In fact, we’d argue it’s the most important thing to focus on. Developing a strong, well-functioning core helps you mitigate pains and injuries, enables you to push more effectively, and even improves your overall health – and the health of your growing baby.
In this post, we’ll cover the foundational techniques and core exercises worth prioritizing during pregnancy — for yourself or your clients.
Read on to Learn:
- Two foundational techniques to master before you begin
- Five highly effective core exercises for pregnancy
- How to know when a movement is too much
- Additional core training resources
Quick Answer: Some of the most effective core exercises during pregnancy are “anti” core exercises — movements that challenge the body to resist being pulled out of neutral alignment. Because pregnancy naturally pulls the body out of neutral alignment, training to maintain it is especially beneficial during this time. Before beginning, it’s important to first establish two foundational techniques: neutral alignment and 360° Breathing. Both are essential for getting the most out of the five exercises covered in this post.
Two Foundation Techniques to Master First
Before getting into specific exercises, there are two foundational techniques to learn first. Both are woven into every movement that follows — and honestly, into most movements you’ll do throughout pregnancy.
1. Get in Neutral Alignment
Neutral alignment means standing and moving in a way that minimizes stress on your muscles, tendons, and ligaments. The physical changes of pregnancy tend to pull the body out of this position, which is one of the key drivers of the pains and injuries so common during this time. The video below walks you through how to find neutral alignment in a standing position and how to maintain it during movement, which is exactly what you’ll need for the exercises ahead.
2. Master 360° Breathing
The way you breathe affects every system in your body. Developing good breathing mechanics during pregnancy can help reduce stress, support digestion, improve posture, mitigate pain, and even create a healthier environment for fetal growth. The video below teaches you how to perform 360° Breathing, then how to incorporate it into movement, which is exactly what you’ll need to do in the 5 exercises that follow.
5 Highly Effective Core Exercises
Because neutral alignment is so critical for minimizing any undue stress on the body — and because pregnancy tends to pull the body out of neutral alignment — core exercises that train the body to maintain neutral alignment are highly beneficial during pregnancy (and any other time as well). We call these movements “anti” core exercises because they attempt to pull your body out of neutral alignment — forward, backward, sideways, or into rotation — and your job is to resist that pull and maintain neutral alignment. That resistance is what makes your core muscles adapt and grow stronger (and therefore better able to resist being pulled out of alignment during pregnancy).
There are many types of anti-core exercises. We’ve selected the 5 exercises below because they are practical, effective, and challenging across a variety of positions. Remember to incorporate your 360° Breathing by exhaling on the effort.
NOTE: One critical area of core training during pregnancy not covered below is the pelvic floor. Because pelvic floor work is so important during pregnancy, we’ve dedicated an entire post to that topic. Learn more about how to train your pelvic floor during pregnancy.
1. Single-Arm Low Carry
This movement attempts to pull your body sideways. Your job is to resist that pull and maintain neutral alignment. It’s one of the most practical exercises on this list because it mirrors what you’ll actually do every day: carrying a baby in one arm, lugging a car seat, hauling groceries. There’s almost always something pulling you to one side. You can use any heavy load — a weight, a heavy bag, or laundry detergent — but the key is to maintain neutral alignment while walking.
2. Bridge with Shoulders Elevated
The glutes are a powerful support system for the core, and this bridge variation puts them to work. The hamstrings assist throughout, making this an efficient lower body and core exercise. You may notice your low back wants to tuck under on the way down, creating a “C” shape with the spine. Focus on reaching your tailbone toward the chair as you lower to the ground to preserve neutral alignment.
3. Quadruped Hover with Leg Reach
While plank holds have a place in your prenatal program, they can sometimes become too taxing later in pregnancy when the belly is larger. This exercise works the core effectively while moving you into and out of a plank. You may notice that your hips want to sink downward toward the ground, or lift up high, as you step into the plank. Work hard to preserve that neutral alignment, maintaining a straight line between ear-shoulder-hip-knee-ankle.
Plank holds have a place in a prenatal program, but they can become too taxing later in pregnancy as the belly grows. This exercise works the core effectively while moving you into and out of a plank position. You may notice your hips want to sink toward the ground or lift up high as you step into the plank. Focus on preserving neutral alignment and maintaining a straight line between ear-shoulder-hip-knee-ankle.
4. Crib Reach
This move may look like it’s primarily for the arms and legs, but the core is what holds it all together. It’s also one of the most practical exercises on this list — a movement you’ll likely do dozens of times a day once baby arrives. When reaching the load over the barrier, you may be tempted to round your spine. Instead, initiate the movement by reaching your tailbone toward the wall behind you and maintain a straight line between ear-shoulder-hip. TIP: This is a valuable movement to practice for anyone who will be picking baby up out of a crib.
5. Dead Bug
The Dead Bug is a highly effective core exercise because it requires your arms and legs to move simultaneously while your trunk maintains neutral alignment. That combination is genuinely challenging — and effective. You may notice your lower back wants to lift off the ground as you move. Focus on resisting that shift to maintain neutral alignment. Because this exercise involves lying flat on your back, it’s ideal during the first and second trimesters. While being on your back for short periods is fine throughout pregnancy, this exercise may become uncomfortable in the third trimester.
How to Know When a Core Exercise is Too Much
When doing these or any other exercise, use the signs below to determine if a movement is exceeding your body’s current capacity. If you notice either of these, scale back or swap for an easier variation.
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Coning in your belly
If you see a vertical, torpedo-like protrusion down the center of your abdomen (as shown below), this means the movement exceeds the capacity of your core muscles at this time. Stop the exercise and take it down a notch until you no longer see the coning.
2. Loss of neutral alignment
If you notice you lose the straight line connection between your ears-shoulders-hips (as explained in the video above), this is also a sign to reduce the challenge until you feel you can control your positioning.
Additional Core Training Resources
Core training during pregnancy doesn’t have to be complicated. With a solid understanding of neutral alignment, 360° Breathing, and the right exercises, you — or your clients — can build the functional strength the body genuinely needs during this time. For more guidance on core training during pregnancy, explore these posts: