Can I Work My Abs in Pregnancy? Myths & Facts
When it comes to pregnancy fitness, one of the most common questions is: "Can I still work my abs while pregnant?" The short answer? Yes! But it’s not as simple as doing crunches and hoping for the best.
Let’s break down the biggest myths and facts about training your core safely during pregnancy so you can feel strong, supported, and confident as your body changes.
Myth #1: You Should Avoid All Core Exercises During Pregnancy
🚫 False! Your core is more than just your "six-pack" muscles. It includes your deep core muscles, obliques, diaphragm, and pelvic floor—all of which are crucial for posture, stability, and preventing pain.
✅ Instead of traditional crunches, sit-ups and Russian twists, focus on more functional core work that will strengthen your entire core and not just your rectus abdominis (aka 6-pack muscles). Think breathing exercises, side planks, kneeling core work, unilateral moves and banded pulls.
Myth #2: Training Abs Will Prevent Diastasis Recti
🚫 False! Diastasis recti (ab separation) is a normal part of pregnancy, as your abdominal muscles need to stretch to make room for your growing baby.
✅ What can help is training your core in a way that supports your body. Strengthening your deep core and learning how to manage intra-abdominal pressure (breathing, posture, and proper core engagement) can reduce excessive strain on your midline and help your core function better postpartum.
Myth #3: Planks Are Always Safe
🚫 Not always! While planks can be a great exercise, they put a lot of pressure on your abdominal wall, especially in the later stages of pregnancy.
✅ If you can manage the pressure and load in your core, planks can be great! But if you notice doming, coning, or discomfort, they may need to be modified. Try kneeling planks or using an elevated surface (like a bench or wall) to reduce the pressure.
✅ A better option for some? Side planks, modified kneeling planks, or anti-rotation core exercises (like Pallof presses). These work your core without adding too much downward pressure on your belly.
Myth #4: If You Can’t Feel Your Abs Working, You’re Not Doing Enough
🚫 False! Pregnancy changes how your core muscles function, and just because you don’t "feel the burn" doesn’t mean they’re not working.
✅ The focus should be on control, balance and breath. Exercises that connect your pelvic floor and avoid excessive intra-abdominal pressure are often more beneficial than high-intensity ab work.
Safe & Effective Core Exercises for Pregnancy
Looking for ways to keep a strong core throughout pregnancy? Try these pregnancy-safe core exercises:
⭐ Side Plank with Clam – Works obliques, deep core, and glutes
⭐ Seated or Kneeling Pallof Press – Strengthens deep core stability
⭐ 4-Point Kneeling Bird Dog Row – Engages the core and improves balance
⭐ Reverse Tabletop Hip Lifts – Strengthens glutes and core together
⭐ 4-Point Kneeling Hug Your Baby Breathwork – Great for Transverse abs, Pelvic floor and managing intra-abdominal pressure.
⭐ Incline Lying Leg Slides– Strengthens lower abdominals and pelvis stability
⭐ Single Dumbbell Shoulder Press - Unilateral movement that helps strengthen shoulders, stability & symmetry.
⭐ Supported V Sit Arm Circles– Engages the core and loads rectus abdominals and hip flexors
These movements support your body rather than stress it. They also help with postpartum recovery, making it easier to reconnect with your core after birth.
Final Thoughts: Train Smart, Not Hard
Yes, you can train your core during pregnancy, but instead of targeting 'ab exercises' like crunches or sit-ups, the focus should shift to functional movements that help balance out the load on your body and maintain overall core strength. Exercises that engage your deep core, pelvic floor, and stabilisers will better support your posture, reduce discomfort, and prepare your body for postpartum recovery.
Safe and functional core work can: ✅ Reduce back pain ✅ Improve posture ✅ Help manage diastasis recti ✅ Support a smoother postpartum recovery
Want a guided pregnancy-friendly core workout? Join my pregnancy Pilates classes in Manly, Sydney, or book a 1:1 session (in-person or online) for personalised guidance on safe movement during pregnancy.
