Core Strength During Pregnancy: Building Connection, Not Just Crunches
-By Aleea Newton, Proform Physiotherapy (20th September 2025)
A gentle guide to functional strength, breath, and body trust.
The word “core” gets thrown around a lot in fitness — and often, it brings to mind crunches, planks, or ‘tightening’ your tummy. But in pregnancy, your core is so much more than that.
It’s your centre of gravity. It’s your deep, stabilising muscles. It’s your breath, your posture, and your pelvic floor. And it’s one of the most important systems to support as your body transforms through pregnancy and postpartum.
At Ponti Health, we believe core training during pregnancy shouldn’t be about flattening, shrinking, or bracing. It should be about connection, control, and confidence.
Rethinking the Core: It's More Than Abs
Your core isn’t just your six-pack. It’s a dynamic group of muscles, including:
The transverse abdominis (your deepest abdominal layer)
The diaphragm (your main breathing muscle)
The pelvic floor muscles
The multifidus (spinal stabilisers)
These systems work together to manage pressure, support the spine and pelvis, and keep you stable and strong — especially during pregnancy when everything is shifting and stretching.
When the breath and core are in sync, your body can move with far more ease, less pain, and better endurance — whether you're lifting your toddler, walking up stairs, or preparing for birth.
Why Crunches Aren’t the Answer
During pregnancy, traditional core exercises like sit-ups and crunches can put unnecessary strain on the abdominal wall and pelvic floor. They may also worsen diastasis recti (abdominal separation) and increase intra-abdominal pressure in a way that the body can’t manage well.
Instead of focusing on tension, we want to focus on connection — moving in ways that keep your core engaged, supported, and responsive to the changes happening in your body.
Breath is the Foundation
Before any reps or sets, we begin with breath.
Diaphragmatic breathing helps regulate pressure across the core and pelvic floor.
Breathing into the ribs and belly creates a gentle 360-degree expansion — like filling a balloon in all directions.
On the exhale, we gently recruit the pelvic floor and deep abdominal muscles, building strength without strain.
This breathwork isn’t just a warm-up. It becomes the rhythm that underpins every rep, every lift, every step.
Safe & Effective Core Progressions (No Crunches Needed)
Once breath awareness is in place, we introduce functional, pregnancy-friendly core exercises that reflect the way we move in daily life:
Single-Arm and Offset Work
These challenge your core without direct abdominal strain:
Single-arm farmer carries
Single-arm dumbbell presses
Suitcase deadlifts
Supported single-arm rows
By loading one side of the body, your core naturally turns on to stabilise the trunk — no crunch required.
Anti-Rotation + Stability Work
These build core control and resilience:
Pallof press (seated, tall kneeling, or standing)
Bird-dogs
Tall kneeling cable holds
Deadbugs (with breath control)
They help train the transverse abdominis — that deep inner core that acts like a corset.
Supported Planks & 4-Point Kneeling
Great for breath/core coordination in a safe position:
Incline planks with forearm support
4-point kneeling rocking with breath
Modified side planks
Bear hold breathing
Each of these can be dialled up or down depending on your trimester, comfort, and symptoms.
Core Training = Birth + Postpartum Prep
When you train your core through breath, intention, and functional movement, you’re not just “staying strong” — you’re preparing your body to:
Handle the physical demands of labour
Support your spine and pelvis as baby grows
Recover more effectively in the postpartum phase
You’re building awareness, capacity, and self-trust — and that’s the real core strength.
Final Thoughts from the Team at Ponti
Pregnancy is not a time to disconnect from your core — it’s a time to redefine your relationship with it. With the right guidance, you can move safely, breathe better, and feel more connected to your body at every stage.
Our women’s health physios at Ponti Health are here to guide you with tailored core and breath training that fits your trimester, lifestyle, and goals — no pressure, no shame, just support.
Want help getting started?
Book a session with our team and we’ll walk with you, breath by breath, rep by rep.
