When you’re expecting, it can feel like every source of advice says something different, and ab exercises during pregnancy are a prime example. It’s no wonder many women feel uncertain, when three articles tell you to avoid ab work, one gives it the green light, and a friend swears by her prenatal Pilates routine.  

At North West Healthy Women, we understand how confusing prenatal exercise can be, and our aim is to give you clear, evidence-based guidance so you can feel confident about what’s safe for your body and your baby. 

The truth is ab exercises during pregnancy are not only safe but encouraged. Your core is already doing remarkable work, stretching, adapting, and supporting your changing body every day. The key is choosing pregnancy-safe movements that support these changes, rather than avoiding core strengthening altogether. 

Can you do ab exercises during pregnancy?  

Absolutely! Ab exercises during pregnancy are crucial to maintaining strength throughout your pregnancy journey. 

However, the question “can you do ab exercises during pregnancy” isn’t simply answered with a blanket yes. What counts as “safe” depends on factors like: 

• your fitness level before pregnancy 
• any back, pelvic, or health concerns 
• which trimester you’re in 
• how your body feels on the day 

The good news is that with proper guidance, most pregnant women can safely maintain and even build core strength throughout their pregnancy. 

The benefits of maintaining core strength during pregnancy  

Here’s what we want every mum in our community to remember: keeping your core strong during pregnancy offers incredible benefits that extend far beyond these nine months. 

Support for your growing belly 

As your baby grows, your abdominal muscles stretch and lengthen significantly, sometimes up to 50% of their original length! Strong core muscles help support this additional weight, reducing strain on your lower back and improving your overall comfort throughout pregnancy 

Better posture and balance 

Your centre of gravity shifts dramatically during pregnancy, with your growing bump pulling you forward. A well-conditioned core helps maintain better posture and stability as your body adapts to these changes. 

Easier labour and delivery 

Having a well-conditioned core can make labour more manageable. It helps you push more effectively, reduces fatigue, eases strain on your back and pelvis, and when your breath and pelvic floor work in sync, it can feel more manageable. Many women also feel more prepared and in control knowing their body has the strength to meet the demands of birth.  

Faster postnatal recovery 

Maintaining core strength during pregnancy can help your abdominal muscles bounce back more quickly after birth, supporting your recovery journey when you’re ready to focus on yourself again. 

At North West Healthy Women, we’ve witnessed these benefits firsthand through our tailored pregnancy physio appointments. Physiotherapy can help manage pregnancy symptoms and body changes too.  

Understanding diastasis recti 

Diastasis recti is the partial or complete separation of your rectus abdominis, your ‘six-pack’ muscles, which meet at the midline of your stomach. These muscles consist of two muscle bellies (called recti muscles) that run from your chest plate to your pubic bone, connected by connective tissue called the linea alba, which naturally stretches during pregnancy. 

This is a normal process that happens to different degrees for different women. Hormonal changes help the connective tissue soften and stretch so your body can grow and deliver your baby. Gentle, appropriate exercise during pregnancy can help Keeping your core strong with appropriate ab exercises during pregnancy can minimise the extent of separation and support recovery afterwards. 

The most important thing to remember is that these changes are normal. Pregnancy reshapes the body in many ways, and recognising this as part of the journey can help you feel more confident during and after pregnancy. 

Can you prevent diastasis recti through exercise? 

While you can’t completely prevent diastasis recti (some separation is normal and necessary for your body to grow and deliver your baby), ab exercises during pregnancy to build core strength have genuinely positive effects on both the extent of separation and your recovery timeline.. 

Safe, physio-approved ab exercises during pregnancy 

When it comes to ab exercises during pregnancy, it’s important to work all the muscles of your abdominal wall together, rather than focusing solely on traditional ‘crunching’ movements. Here are pregnancy-safe core exercises that our physiotherapists recommend: 

Side planks 

• Start lying on your side, supporting your body weight on your forearm 
• Keep your body in a straight line from head to feet 
• Hold for 15-30 seconds, building up gradually as you feel stronger 
• Modification: Drop to your knees as your bump grows 

Reclined bug leg   

• Lie on your back  
• Slowly alternate lifting one knee towards your chest 
• Focus on keeping your core gently engaged throughout the movement 
• Modification: If lying flat becomes uncomfortable, prop yourself up with pillows 

Cat/cow stretch 

• Start on hands and knees in a comfortable tabletop position 
• Slowly arch and round your spine, moving with your breath 
• Focus on the gentle contraction of your deep core muscles 

Bird dog 

• Begin on hands and knees 
• Extend opposite arm and leg simultaneously 
• Hold for a few seconds, then switch sides 
• Keep your hips level and stable throughout the movement 
• Modification: Start with just arm or leg movements if the full version feels challenging 

Seated knee lifts  

• Sit tall in a sturdy chair with feet flat on the floor 
• Slowly lift one knee towards your chest 
• Lower with control and repeat on the other side 

Pallof press  

• Position a taut resistance band or cable machine at chest level 
• Stand sideways to the band or cable, holding the band or cable at chest height with both hands interlaced  
• Brace your core as you extend your arms, pressing straight out from your chest and resisting the tension trying to rotate your body 
• Hold for one second and return to the starting position with control 
• Modification: Use a towel and ask your partner to provide gentle resistance 

These exercises form the foundation of our supportive prenatal exercise classes at North West Healthy Women, where we help expectant mothers maintain a fitness routine that’s both effective and safe. 

Ab exercises to avoid during pregnancy  

Ab exercises to avoid will vary between women. Anything that feels too difficult or makes you uncomfortable or needing to hold your breath may not be appropriate for you or need some adjustments. 

Seek immediate advice if you experience: 

• Persistent back or pelvic pain that doesn’t improve with rest 
• Unusual shortness of breath during light activity 
• Dizziness, faintness, or feeling lightheaded 
• Chest pain or heart palpitations 
• Vaginal bleeding or fluid leakage 
• Regular contractions or cramping 
• Severe headaches or visual disturbances 

Remember, these symptoms don’t necessarily mean you can’t exercise, they simply mean you need professional guidance to ensure you’re exercising safely. During an appointment with one of our pregnancy physiotherapists, we can guide you through which exercises are best for you, 

How often should you do ab exercises during pregnancy? 

Current exercise recommendations suggest general strength work, including core exercises, 2 to 3 times per week during pregnancy.  

Our top tip is to focus on performing exercises with proper form rather than pushing through fatigue or discomfort. Some days you’ll feel energised and ready for a full routine, while others may call for gentler movement, both count as a win. 

Building confidence in your pregnancy fitness journey 

Ready to begin your safe pregnancy exercise journey today with expert support and guidance? Our experienced physiotherapists specialise in prenatal and postnatal exercise, helping mums-to-be maintain strength safely throughout their entire pregnancy journey. 

Ready to begin your safe pregnancy exercise journey today with expert support and guidance? Our experienced physiotherapists specialise in prenatal and postnatal care, helping mums-to-be maintain strength safely throughout their entire pregnancy journey. 

Book a consultation today to create a personalised exercise plan that supports both you and your growing baby.