Abs Exercises During Pregnancy: 6 Safe Core Moves and Form Tips

By Lauren Holland

Updated November 2026

Abs exercises during pregnancy can help you maintain core strength, support your posture and make labor and recovery easier, as long as you choose moves that fit your stage of pregnancy. The safest approach is gentle breath-based work, modified strength moves and a clear list of exercises to avoid. This guide walks through what to focus on, how to adjust your routine as your body changes, and when to stop.

Start With Breath and Pelvic Floor Work

Before adding any movement, learn to connect your breath with your deep core. Lie on your back or sit tall, inhale through your nose so your ribs expand sideways, then exhale slowly through your mouth while gently drawing your pelvic floor up and in. Repeat for 5 to 10 breaths. This builds awareness of your transverse abdominis without pressing hard into your belly.

Shopping for one? See our guide: 7 Best Women's Abs Exercises for Home Training (2026).

How to Do a Pelvic Floor Lift

1. Sit or lie comfortably with knees bent.
2. Exhale and gently lift the pelvic floor, as if stopping the flow of urine.
3. Hold for 3 to 5 seconds while breathing normally.
4. Release fully and rest for 3 seconds.
5. Repeat 8 to 10 times, once or twice a day.

Safe Core Moves for Each Trimester

Once you can coordinate breath and pelvic floor work, add movements that keep your core active without strain. Choose moves you can do with good control, and reduce range or support your back if you feel pulling or doming along the midline.

First Trimester: Standard Moves With Control

Many people can keep doing familiar exercises such as bird dogs, dead bugs and standing pallof presses. Perform 8 to 10 reps per side at a slow pace, focusing on keeping your lower back steady.

Second and Third Trimester: Side-Lying and Incline Options

As your belly grows, lying flat on your back can feel uncomfortable and may reduce blood flow for some people. Switch to side-lying clamshells, standing wall push-aways, or seated core holds against a counter or sturdy chair. Keep the range small and stop if you feel pressure or pain.

Exercises to Avoid and Why

Certain moves put heavy pressure on the abdominal wall or increase the risk of falls. Many guidelines advise avoiding the following during pregnancy:

• Full sit-ups and crunches, especially after the first trimester
• Heavy weighted twists and loaded planks
• Lying flat on your back for long periods after about 16 weeks
• Jumping, sprinting and high-impact ab circuits
• Any move that causes a bulge or ridge along the midline of your belly

Practical Routine and Checklist

A short routine done three to four times a week is enough for most people. Try this sequence:

1. Breath and pelvic floor lifts: 2 minutes
2. Modified dead bugs or seated core holds: 2 sets of 8 reps
3. Bird dogs or standing pallof presses: 2 sets of 8 reps per side
4. Side-lying clamshells or wall push-aways: 2 sets of 10 reps
5. Cool down with diaphragmatic breathing: 2 minutes

Common Mistakes

• Holding your breath during effort. Exhale on the hardest part of each rep.
• Pushing through pain or pressure. Stop and rest if something feels wrong.
• Ignoring posture. Keep ribs stacked over hips rather than arching your lower back.
• Skipping pelvic floor work. Coordinating it with your core supports both comfort and recovery.
• Training as if nothing has changed. Adjust range and intensity every few weeks.

FAQ

Can I do abs exercises during pregnancy if I was not active before?

Many people can start gentle breath and pelvic floor work early in pregnancy, but it is wise to check with your doctor or midwife first. Begin with low-intensity moves and build up gradually.

Is it safe to do crunches in the second trimester?

Traditional crunches are generally avoided because they increase abdominal pressure and may worsen separation of the abdominal muscles. Choose modified moves that keep your spine supported.

When should I stop an ab workout while pregnant?

Stop and contact a healthcare professional if you notice vaginal bleeding, fluid leaking, dizziness, chest pain, calf swelling or regular contractions. Consult a professional before continuing any exercise program during pregnancy.

Conclusion

Abs exercises during pregnancy work best when they focus on breath, pelvic floor control and gentle, modified strength moves. Adjust your routine as your body changes, and avoid heavy crunches and high-impact work. Always check with your doctor or midwife before starting or changing an exercise plan.

Related reading

• Workout Exercises for Abs: 7 Moves With Form Cues for a Stronger Core
• Women's Abs Exercises Home: 5 Best Ab Trainers Compared (2026)
• What Are Some Good Exercises for Abs? 7 Moves That Work
• Weighted Exercises for Abs: 6 Moves That Build a Stronger Core

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our core & abs guides, checking product details against manufacturer specifications and owner feedback.