If you are pregnant, it is very likely that at some point you have wondered: can you do abdominal exercises during pregnancy or are they harmful to the baby?
The good news is that you can work your abs. But probably not in the way you imagine.
During pregnancy, your body changes a lot, and so does the way you move. The goal now isn't just to have a strong abdomen for the sake of it, but to help your whole body support the baby's growth, protecting your back, pelvic floor, and overall well-being.
In this article we tell you how to do it safely and which exercises are most recommended at each stage of pregnancy.
Pregnancy abdominals: what happens to the abdomen during pregnancy
How abdominal muscles change as the baby grows
During pregnancy, your belly gradually grows and your abdominal muscles adapt to make room for your baby. This is a completely natural and necessary change.
As the weeks go by, it's normal to notice that your abdomen isn't responding the same way as before, or that some exercises are more uncomfortable. Your body is doing a tremendous amount of work and needs us to adapt the way we move as well.
That's why the exercises you did before pregnancy won't always be the most suitable during this stage. And that's perfectly fine.
What is diastasis recti and why is it important to know about it?
You've probably heard of diastasis recti. It's the separation of the abdominal muscles that occurs to give the baby room to grow.
In most cases, it's part of the normal changes of pregnancy. The important thing is to learn how to care for that area with appropriate exercises, avoiding those that put too much pressure on the abdomen.
It's not about being afraid of movement, but about choosing the movement that feels best for your body at this moment.
The role of the core during pregnancy
When we talk about the core, we're not just talking about the abdominal muscles. It also includes the pelvic floor, the diaphragm, and other deep muscles that help support the body.
When everyone works as a team, it is easier to maintain good posture, feel more stable, and cope more comfortably with the changes that appear during pregnancy.
Can you do abdominal exercises during pregnancy?
When might certain abdominal exercises be recommended?
Yes. Working your abdominal muscles during pregnancy is not only possible, but in many cases it is very beneficial.
However, we're not talking about the classic abdominal exercises you're probably familiar with. During this phase, we aim to activate the deep muscles, improve stability, and support your body, not push it beyond its limits.
Situations in which it is advisable to avoid or adapt them
Some exercises are best left for another time. Traditional abdominal exercises, leg raises while lying on your back, or movements that cause the belly to bulge outwards tend to create too much pressure.
The good news is that there are many equally effective alternatives that are much more respectful of pregnancy.
The importance of having professional supervision
Every pregnancy is different and every woman experiences this stage in a different way.
That's why we always recommend exercising with the guidance of professionals specializing in pregnancy. This way, you can continue moving with peace of mind, knowing that each exercise is designed to take care of you and your baby.
At Mamayoga, we do precisely that: adapting every movement to the moment you are in so that you enjoy your pregnancy feeling strong, safe, and supported.
Which abdominal exercises are safe during pregnancy
Deep abdominal activation exercises
Breathing exercises and conscious activation help strengthen the abdomen without putting excessive pressure on it.
In addition, they are a very nice way to connect with your body and become aware of everything that is changing during these months.
Transverse abdominal muscle work during pregnancy
The transverse abdominis is the deepest muscle in the abdomen and acts as a kind of natural corset that helps to support the entire area.
Learning to activate it during pregnancy can improve body stability and help protect the abdomen as the belly grows.
Benefits of strengthening the abdomen during pregnancy
Improved posture and reduced lower back pain
As the belly grows, the way the body distributes weight also changes. That's why back pain is very common.
Maintaining an active core can help you feel more stable and relieve some of that everyday overload.
More stability and support for the baby's growth
The deep muscles help to support the trunk and better manage the weight that increases throughout pregnancy.
Physical preparation for childbirth and postpartum
Working the abdomen in a tailored way is also a way to prepare the body for what comes next.
Having good body awareness can help you both during childbirth and in postpartum recovery, always respecting each woman's individual pace.
How to safely work your core in each trimester of pregnancy
Recommendations during the first quarter
If the pregnancy progresses normally, you will generally be able to continue most of your physical activity, adapting those exercises that need it.
The most important thing is to listen to how you feel and not demand too much of yourself; in this trimester there aren't too many external changes, but our body is already putting all its energy into the pregnancy.
Adaptations for the second quarter
As the belly grows, the work on stability, mobility and breathing becomes more important.
It is also generally advisable to avoid spending too much time lying on your back and to find more comfortable positions.
Special care in the third trimester
At this stage, the objective changes slightly. We no longer seek to do more, but rather to keep moving forward in order to feel good.
The exercises should be adapted to your energy level, respect your feelings, and help you approach childbirth with confidence.
Abdominal exercises during pregnancy: how to safely strengthen your abdomen
Returning to the initial question, yes, you can work your abdominal muscles during pregnancy. But doing it properly means understanding that your body now has different needs.
It's not about doing more repetitions or pushing yourself harder. It's about learning to activate your abdominal muscles in a gentle way, supporting all the changes they're going through as your baby grows.
Conscious breathing, transverse abdominal work, pelvic floor activation, and adapted exercises are some of the best allies for strengthening the core during this stage.
And above all, remember something important: pregnancy isn't the time to stop moving, but rather to discover a new way of doing it. A more conscious, more respectful way, much more connected to yourself and your baby.
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