3 Ways To Work On your Core During Pregnancy

The secret to less back pain, an easier birth, and faster recovery after baby

That nagging back pain keeping you up at night? The worry about whether you'll be able to push effectively during delivery? The fear that you'll never get back to the workouts you love?

I hear you. As a Doctor of Physical Therapy specializing in perinatal and pelvic floor health, these concerns cross my treatment room daily.

"Is it even safe to work on my core during pregnancy?"

This question lands in my inbox constantly. And I get it - there's so much conflicting advice out there.

Here's the truth: Not only is core work generally safe during pregnancy, it's absolutely ESSENTIAL for managing back pain, preparing for birth, and setting yourself up for a stronger postpartum recovery.

Your Pregnancy-Safe Core Routine

These three exercise categories have helped my pregnant clients maintain strength safely (even in those final uncomfortable weeks):

1. Rotation and Anti-core exercises resisting 

• Most variations of pallof press

• Standing cable rotations

• Bird-dog rotations on hands and knees

Why they work: Rotational movements strengthen your obliques without putting pressure on your growing belly, directly targeting the muscles that help stabilize your back.

2. Plank Variations

• Modified planks on knees

• Incline planks (using a bench or countertop)

• Plank shoulder taps

Why they work: These build functional strength that translates directly to the stamina you'll need during labor and the daily demands of lifting and carrying a newborn.

3. Side Plank Options

• Modified side planks on knee

• Wall-supported side planks

• Side plank with top leg supported

Why they work: Side planks build lateral stability that helps prevent pelvic pain and improves overall balance as your center of gravity shifts.

The Secret Most Prenatal Programs Miss

What many don't tell you: these aren't just "pregnancy exercises." They're fundamental movements that build the exact strength you'll need for recovery.

Women who maintain appropriate core work throughout pregnancy report:

• Less back pain in final trimester

• More confidence during labor

• Faster reconnection with their core postpartum

• Quicker return to activities they love

What If I Need More Help?

If you're unsure about technique or which variations are right for YOUR body and stage of pregnancy, you don't have to figure it out alone. Reach out to a pelvic floor physical therapist who can create an individualized program and help guide you through it! The most important thing is that you feel confident, safe and empowered to workout during pregnancy.