Pregnancy can be a time of uncertainty on what, how and how hard to train. If you’re wondering if you can do ab workouts during pregnancy and when you need to modify your core movements when pregnant, we’re here for you.

There are so many opinions, personal experiences, and facts from well-meaning people that it can be difficult to decipher what is “safe” during pregnancy and what you should modify or avoid until you have healed and recovered postpartum.

ab workouts during pregnancy pin

That said, a few common pregnancy fitness questions on the minds of pregnant women and their trainers revolve around core work during pregnancy. 

Can you do ab exercises during pregnancy? When is it a good time to modify core workouts during pregnancy? What are safe ab exercises during pregnancy? Can you do sit-ups during pregnancy? Last but definitely not least, why is it important to do core work during pregnancy?

Let’s dive in!

 

Why is Core Work Important During Pregnancy?

Let’s start with the “why”. 

The core is comprised of many muscles, but when most people think about their core, they think about the “six-pack.” This section of your core, called the rectus abdominis, comprises two bands of muscle running vertically down the middle of your torso. These two muscles are held together by a piece of fascia called the linea alba. The linea alba stretches and thins to create room for a growing baby.

Your pelvic floor is a group of muscles housed in your pelvis that acts as a sling or hammock to support the muscles in the pelvis and abdomen (this is just one of its many functions). Your pelvic floor takes on an additional load during pregnancy and plays a large role in the birthing process. Being aware of how to engage your pelvic floor muscles is extremely important throughout your life, but especially during pregnancy. 

 

Why Do I Need to Modify Ab Workouts During Pregnancy

At The MINT Prjct, we recommend modifying core workouts while pregnant because most traditional core workouts place increased pressure on the abdominal muscles and pelvic floor, which are already compromised due to the growing baby's weight and size. Adding to the pressure in these areas can create and exacerbate symptoms of diastasis recti (the gap between the abs), incontinence, and/or pelvic organ prolapse.

ab workouts during pregnancy

Everyone is different, but we suggest modifying core workouts in the second trimester once your belly shows pain, pulling in the abdomen, or if there is coming (a forward presentation of pressure in the core).

WAG and The MINT Prjct worked together to create a Movement and Nutrition During Pregnancy guide to help you confidently choose foods and exercises that support you and your growing little one.

 

So, Can I Do Sit-Ups During Pregnancy?

Sit-ups fall within the core work that needs to be modified during pregnancy. Other traditional core exercises that involve laying flat on your back should be avoided as they can potentially cause your baby’s weight to press on a major vein, causing dizziness. Other core exercises, such as planks and toes to bar, etc, place a high demand on the core and increase pressure and also need to be modified as your baby grows.  

But that doesn’t mean you need to (or should!) skip core work altogether. In fact, strengthening parts of your core and keeping core muscles firing correctly is actually advantageous to a healthy pregnancy, labor, and postpartum period.

 

What Are Safe Ab Exercises During Pregnancy?

Exercises that are “safe” for the core, pelvic floor and veins include:

  • Farmer’s carries (keeping the ribs stacked over the hips)
  • Compound lifts (with proper breathing techniques)
  • Pallof press 
  • Front rack hold (keeping ribs stacked over hips)
  • Bird dogs (with proper breathing techniques)
  • Side bends

You can find instructional videos for these movements on The MINT Prjct’s YouTube Channel!

When performed correctly, these exercises enable you to engage your core without increasing pressure on the structures of the linea alba or pelvic floor muscles. 

Let’s discuss what core movements are “safe” and recommended during pregnancy.

 

Why Is Core Work Important During Pregnancy?

Like every other muscle in the body, it is important to keep your core muscles strong and functional during pregnancy. Although training (and the results) will definitely look different while pregnant, there are significant advantages to core work during pregnancy. 

Maintaining or increasing strength and functional ability, decreasing back pain, and working on posture are just a few of the many benefits of doing ab workouts during pregnancy. Most pregnant and postpartum women still need to fulfill their daily roles of caring for themselves, their families, and possibly other children. Maintaining as much strength as possible will only help them achieve their tasks while pregnant and help the postpartum recovery process.

So, get that core work in, mama! But do so in a safe way that supports the abs and pelvic floor. If you need help with workouts while pregnant, you can check out The MINT Prjct Trimester 2 & 3 Program. This program will take you through workouts that are safe and effective for pregnancy week by week, allowing you to train without fear while knowing that the movements are safe for you, your baby, and your core and pelvic floor. 

Working with a trainer or following a program such as MomStrong by MINT Pregnancy Fitness Program and/or The MINT Prjct 6 Phase Postpartum Program, which considers pelvic floor and core considerations, is a great way to protect the core while pregnant and postpartum. How you breathe, stand, move, and perform exercises can mitigate symptoms.  

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