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What are the best core strengthening exercises to do while pregnant?

Did you know that core strengthening in pregnancy can help with posture, limit aches and pains, and help with birth and recovery? There are so many pregnancy accessible ways to strengthen your core at home and with a few simple props. Here are some of my favorite options broken down into first trimester, second trimester and third trimester strengthening exercises.


two pregnant women lying on their backs on yoga mats using yoga blocks to strengthen their core and pelvic floor muscles in low bridge pose in the first trimester of pregnancy

1st Pregnancy Trimester Core Strengthening


Low Bridge Pose:

Lying on your back while it still feels comfortable is a great way to train your core during the first trimester. Using the help of a yoga block or soft/pilates ball, you can train your core muscles, pelvic floor muscles, glutes, and inner thighs, all with one movement.

  • Lie on your back with your knees bent. The goal is to feel a neutral spine (back of skull, shoulder blades and sacrum-right above tailbone on the ground). Use a yoga block or rolled up towel under your head if that helps align your neck into a neutral position.

  • Place the yoga block/ball between your knees or thighs. Inhale- expand your breath all the way around the rib cage. Exhale- hug the block between your thighs, press into your feet and lift the hips just a few inches.

  • You can hold in bridge, or lift and lower with the breath.

For the core and glutes to work best, stay low. Your shoulder blades should still be on the ground as you lift your hips. The glutes are the driver of this movement, so if you are feeling it mostly in your lower back, work toward a neutral pelvis.


2nd Pregnancy Trimester Core Strengthening


Forearm Side Bridge:

This side lying bridge variation taps into the whole core- glutes to shoulders, and can be adapted and progressed to meet your needs. Use a yoga block/ball between your knees/thighs.

  • Lie on your side and lower onto your forearm. Bend your knees and keep your pelvis neutral.

  • Inhale- expand your breath all the way around the rib cage. Exhale- hug the block, push down into your forearm and lift/hover the bottom hip off the ground.

This movement is challenging! Make it more foundational by bringing your top hand to the ground or a block in front of you to assist as you lift and lower.


3rd Prengancy Trimester Core Strengthening


pregnant woman on yoga mat with yoga block on hands and knees doing a core strengthening exercise in her third trimester to prepare for birth

Quadruped 360 Breathing:

Hands and knees is a fantastic position to utilize in the final stages of pregnancy and as you prepare for birth. When you are on hands and knees you are loading the whole core-hips to shoulders. But really, breathing on hands and knees is enough to strengthen your core? Absolutely!

  • Work toward a neutral spine- imagine a broom behind your back, would it touch the back of your skull, shoulder blades and sacrum (above tailbone)?

  • Inhale- expand your breath all the way around the rib cage. Exhale- through your mouth as if you are slowly blowing out birthday candles.

As your belly grows, the exhale will feel like hugging the baby in. You can add more challenge by tucking your toes and hovering your knees on the exhales.


Ready to strengthen your core and prepare for birth at your pace?

Purchase the Aligned and Empowered Prenatal Program, life time access, one time fee!



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