Prenatal Core Workout


Bradee Felton

January 30, 2024

Looking fore core exercises that are prenatal safe? You’re in the right place! When it comes to working the abdominal muscles while pregnant, it can all become a bit overwhelming, right? What’s safe? What do I need to be doing to keep a strong core for delivery? 

Here are a few general notes on safety:

-Consult with your doctor regarding what’s safe within YOUR pregnancy – I am not a healthcare professional

-For the most part, your core exercises can remain unchanged during the first trimester. At that point, most doctors advise to simply continue exercising as normal (as long as it feels okay)

-What feels comfortable to you during the second and third trimesters will largely depend on your core strength entering into pregnancy. If any of these feel off, don’t do them! 


Complete each exercise for 1 minute, resting 15-20 seconds in between each exercise. Once you have finished all seven exercises, repeat back through for a total of 2-3 rounds. *These are also great substitute exercises for any core moves you have written into a program you’re following, or a group class at a gym you attend*

Exercise #1: Modified Side Plank Crunches

Drop bottom knee and bottom elbow to the floor and lift hips. Extend both top leg and top arm, then crunch together over top of your hip. Complete 30 seconds per side. 

Exercise #2: Reverse Plank

Start seated on your behind with legs stretched out in front of you and hands slightly behind your hips. From hip, lift your hips up, keeping legs straight. Position the wrists however feels most comfortable for you. Lift up and down repeatedly, attempting to get the hips as high as possible without overextending the low back (keep abs tight). 

Exercise #3: Front Plank Squeezes

Assume a regular front plank position (drop to the knees if needed). From here, practice squeezing your abs, glutes, and thighs as hard as possible for 5 second intervals. This will ensure a more active plank and true core activation.

Exercise #4: Modified Side Plank

Lying on your side, stack your top leg out in front of the bottom, bending the knee and placing a flat foot on the ground. Keep bottom leg straight. Push bottom elbow and both feet into the ground to lift hips up. Hold 30 seconds per side.

Exercise #5: Assisted Twist-backs

Have a seat with legs extended out in front of you, slight bend in the knees. Keeping your heels on the ground, lean back and twist hands to one side. Come back up to the center, and repeat on the other side. Be sure to always keep heels down, and only lean back as far as feels comfortable. 

Exercise #6: Criss-Cross Mountain Climbers (single leg)

Beginning on your hands and feet, bend one knee and pull towards one elbow, then the other. Continue on this side for 30 seconds, then switch to the other leg. 

Exercise #7: Ab In + Outs

Have a seat and extend legs out in front of you with a slight bend in the knees. Place hands on the ground slightly behind the hips (wrist positioning is up to you). Starting with your heels on the floor, pull the knees in towards your belly, then extend out again. Keep hands placed firmly on the floor the whole time. 

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