Can I Do Crunches During Pregnancy?

Let’s talk about one of the bigger myths when it comes to pregnancy and working out - can you do crunches during pregnancy?

I know you've probably heard mixed messages about this. Maybe your well-meaning friend told you crunches will "ruin your abs" or cause diastasis recti. Or perhaps you read somewhere online that any ab work is off-limits once you're expecting.

Here's the truth: You absolutely can do crunches during pregnancy - and the research backs this up.

The Science Behind Safe Pregnancy Exercise

Recent studies show that traditional abdominal exercises, including crunches, are not only safe during pregnancy but can actually be beneficial when performed correctly. The key is understanding how your body changes and adapting your approach accordingly.

Your core doesn't just disappear because you're pregnant. In fact, maintaining core strength during pregnancy can help with:

• Better posture as your center of gravity shifts

• Reduced back pain

• Improved stability and balance

• Easier recovery postpartum

• Better preparation for the physical demands of labor

However - every pregnancy journey is unique. What works for one woman might need tweaking for another. Some women feel great doing full crunches throughout their entire pregnancy, while others benefit from modifications as their belly grows.

The important thing isn't whether you're doing the "perfect" exercise, it's whether you're moving your body in ways that feel good and support your individual needs.

When to Modify

While we don’t fear conning at the midline of the abdomen we can respond to that information and modify our core exercises when we see it. Usually at some point in the second or third trimester if you are experiencing conning at your midline or just discomfort with a certain movement you can consider the following modifications:

• Elevate your head and shoulders on a wedge or pillows

• Try standing abdominal exercises

• Loop a band around a stable base and use the band to assist you

• Exhale to engage your deep core in order to maintain pressure control during exercise

• Focus on other functional movements that engage your core like pallof presses or planks

Remember, modification doesn't mean you're doing anything wrong. It simply means you're being smart about adapting to your changing body.

Your Journey

As a Doctor of Physical Therapy who specializes exclusively in pelvic health, I've seen firsthand how empowering it can be when women understand the "why" behind exercise recommendations. You deserve evidence-based guidance, not fear-based myths that leave you feeling confused or restricted.

The truth is, your body is incredibly capable and resilient. When you have the right information and personalized support, you can make confident decisions about your prenatal fitness routine.

Questions about your specific situation? I'd love to help you navigate yours with confidence. If you’re pregnant, please reach out anytime if you need to book a session! Pelvic floor physical therapy has proven to be incredibly effective for birth preparation!

With care,
Dr. Carly