Introduction: Core Confidence for Mums-to-Be
When we think about core strength, the first thing that might come to mind is crunches or sit-ups. But during pregnancy, core training looks very different—and for good reason. Your body is growing and shifting to accommodate your baby, and your abdominal muscles, pelvic floor, and posture all need special care.
At Just for Mums, we teach core exercises that are safe, gentle, and truly effective. These movements help prevent aches, support your back, and prepare your body for the physical demands of labour and motherhood. Best of all, they can be done at home and adapted for every trimester.
Why Core Training Matters During Pregnancy
Your core isn’t just your abs—it includes your diaphragm, deep abdominals, pelvic floor, and lower back. A strong and well-connected core:
- Reduces back and pelvic pain
- Supports better posture and alignment
- Helps with balance as your belly grows
- Prepares your body for pushing during labour
- Aids in faster postpartum recovery
But it’s crucial to avoid high-pressure or aggressive movements that could worsen diastasis recti or put undue stress on your pelvic floor.
What to Avoid
During pregnancy, steer clear of:
- Traditional crunches or sit-ups
- Twisting ab movements
- Planks or push-ups after the first trimester (unless modified)
- Holding your breath during exercise (this increases intra-abdominal pressure)
Instead, we focus on breathing, stability, and connection.
Safe and Supportive Core Exercises
Here are some of our top pregnancy-safe core exercises, perfect for home or studio workouts. These can be done a few times a week as part of your regular movement routine.
1. Connection-Breath (aka TVA Breathing)
Sit, stand, or lie on your side comfortably.
Inhale through your nose, expanding your ribs and belly gently.
Exhale through pursed lips while gently drawing your lower belly in and lifting through your pelvic floor.
Repeat for 5–10 slow breaths.
This foundational technique helps reconnect your deep core and sets the tone for every other movement.
2. Bird-Dog (Modified if Needed)
Start in an all-fours position.
Engage your core with your exhale.
Slowly extend one arm and the opposite leg without arching your back.
Hold for a few seconds and return to start.
Repeat 5–10 reps each side.
3. Wall Sits with Core Engagement
Stand with your back against a wall, feet hip-width apart and about a foot in front.
Slide down into a gentle wall sit.
On each exhale, activate your pelvic floor and core.
Hold for 30 seconds, rest, and repeat.
4. Side-Lying Leg Lifts
Lie on your side with knees bent or straight.
Gently lift your top leg while engaging your side body and lower belly.
Control the movement and avoid rolling backward.
10–15 reps each side.
5. Heel Slides
Lie on your back (first trimester only or with modifications), knees bent.
Exhale to engage your core, then slowly slide one heel away along the floor.
Inhale to return to start.
Can also be done on your side or elevated on a wedge.
Tips for Success
- Always focus on your breath—exhale on effort.
- Move slowly and with control.
- Modify if anything feels off or uncomfortable.
- Pair core work with full-body strength and mobility for best results.
Empowered, Not Overwhelmed
You don’t need a hardcore ab routine to feel strong and capable. These simple, purposeful exercises create a solid foundation for your pregnancy, birth, and beyond. Done consistently, they’ll help you move better, feel more supported, and trust your changing body.
Looking for a complete guide to fitness during pregnancy? Be sure to check out our guide: Fitness During Pregnancy – A Supportive Guide for Mums-to-Be, which covers everything from trimester-specific changes to full-body movement and FAQs. For a more structured approach, explore our Pregnancy Programmes designed for each trimester—BUILD, STRENGTHEN, and PREPARE—crafted with expert care to keep you safe, strong, and supported.
