Pregnancy Friendly & Effective Core Exercises
Pregnancy shifts everything - your strength, balance, posture, and even how you move and breathe. And while some days you’re ready to smash a workout, others you’re flat-out knackered and craving snacks on the couch (we’ve all been there pregnant or not). That’s why pregnancy fitness isn’t about pushing harder - it’s about moving smarter.
One of the best things you can do for your body during pregnancy and postpartum? Build a strong, functional core. Not with crunches or sit-ups but with safe, effective exercises that support your growing body and protect your pelvic floor.
Why Core Strength Matters in Pregnancy
Your core isn’t just your abs it’s the deep support system that holds you up, stabilises you, and helps your whole body move better. A strong core can:
• Support your posture as your belly grows (goodbye, back aches!)
• Improve balance and stability
• Reduce tension or pain in your lower back and pelvis
• Help you push during labour and recover better postpartum
The trick? Choosing exercises that strengthen your deep core muscles without excessive intra-abdominal pressure and bearing down into your pelvic floor.
8 Pregnancy Friendly Core Exercises
These are some of my go-to exercises for my pregnant clients because they focus on building strength where it matters most while keeping things safe and adaptable. Click here for a follow-along pregnancy-friendly core workout.
1. Side Plank with Clam
Perfect for waking up your obliques, glutes, and deep core without overloading your belly.
Start in a modified side plank on your forearm, knees bent.
Open and close your top knee in a clam motion while keeping your hips lifted.
Keep breathing steadily!
2. Weighted Oblique Side Bend (Kneeling or Standing)
A sneaky good move for building core strength without crunches.
Hold a light weight in one hand, the other hand on your hip.
Slowly lean to one side, feeling the stretch and contraction through your core.
Engage your core as you return to the centre.
3. Pallof Press (Banded)
A core stabiliser that challenges your balance and deep core control.
Attach a resistance band at chest height.
Hold the band in front of your chest and press straight out, resisting the urge to rotate.
Bring it back in slowly and repeat.
4. Half Kneeling Chest Expansion (With Band)
Great for opening up the chest (which we ALL need during pregnancy) while working on core stability.
Kneel on one knee with a resistance band in both hands.
Pull the band apart, expanding the chest while keeping the ribs stacked over the pelvis.
Return to the start and repeat.
5. Four-point Kneeling Bird Dog or Shoulder Taps
Classic core control move—great for balance and deep core strength.
Start in an all-fours position with hands under shoulders and knees under hips
Extend opposite arm and leg slowly while keeping hips and shoulders square
Focus on slow, controlled movement and minimise wobble
You can modify by keeping toes or fingertips lightly touching the ground or stick to shoulder taps if needed
6. Reverse Tabletop Hip Lifts
A glute and core strengthener that also helps open up the front of the body (so good if you sit a lot!).
Sit with your hands behind you, knees bent, feet flat.
Press through your feet and lift your hips, squeezing your glutes.
Lower with control.
7. Forearm Leg Slides
A deep core activation move that avoids any pressure on your abdomen.
Start on forearms, knees bent.
Slowly extend one leg out, keeping your hips stable.
Bring it back in and repeat on the other side.
8. Four-point Kneeling Row (Optional: Add Bird Dog Leg Extension)
A two-in-one move for strengthening your upper back, core, and balance.
In a kneeling position, pull a resistance band or light weights towards you in a row.
For an extra challenge, extend the opposite leg as you pull.
How to Make These Work for You
Reps & Sets: Aim for 2-3 sets of 8-12 reps per exercise, but honestly, do what feels good.
Breathing is key! Exhale on the effort, inhale on the return.
Modify as needed. Some days, you might feel strong; other days, you might need to dial it back. That’s normal!
These exercises are designed to help you feel strong, supported, and confident throughout your pregnancy. Whether you're preparing for birth, managing aches and pains, or simply looking to maintain strength, these movements can be adapted to suit your needs. Let me know how these feel for you, and check out my videos for demonstrations!
Join My Pregnancy & Postnatal Training Sessions
If you're looking for extra support, I offer in-person pregnancy Pilates classes in Manly, Sydney, as well as specialised pregnancy and postnatal personal training—both in-person and online. Whether you want guidance on safe movement, personalised strength training, or just a space to feel supported in your fitness journey, I’d love to help you move in a way that feels right for you.
Let's find what works best for your body—reach out for more details!
