3 Exercises During Pregnancy You Need to Learn
When I got pregnant, I decided to stay active throughout all nine months. I quickly realized though that I had no idea how to exercise with such a rapidly changing body! From the first weeks, my belly refused to cooperate when it came to backbends, and that was pretty much the end of any abdominal stretching. Soon, additional symptoms appeared, like pelvic pain and discomfort due to the growing belly. I bought a workout program that somewhat guided me through the pregnancy, but I still wasn’t sure if I was doing everything right.
I’m the kind of person who needs to know everything and prefers to absorb knowledge from specialists and scientific research. So, I started looking for information about pregnancy training, and thanks to this approach, I avoided mistakes that could have harmed me. After completing the CES (Core Exercise Solutions for Pregnancy & Postpartum) course, I decided to share the knowledge I had gained because it would be a shame not to! Who knows, maybe I’ll help another mom-to-be feel better in her body and avoid pregnancy- and postpartum-related issues.
“Just do what you’ve always done and listen to your body.”
No, it doesn’t work like that. Especially if you don’t know which whispers from your body you’re supposed to be listening to…
The truth is, during pregnancy, we can do quite a lot, but we need to pay close attention to certain things (I’ll write about them below).
There are many exercises that can be done safely during pregnancy, but none of them will work properly if we don’t learn three fundamental elements. With these elements, your body will function like a well-oiled machine, where every part is connected - and all parts are necessary for the machine to work properly! The first essential element is posture. The second is 360-degree breathing. The third is evenly engaging the deep abdominal muscles (TVA).
Postural Reset: Align Your Body
During pregnancy (especially as our belly becomes heavier), it’s very common to deepen the lumbar lordosis, push the head forward, and round the upper back. This body position causes the diaphragm and pelvic floor muscles to work in an unbalanced way, creating pressure in wrong places, and supporting a bad habit of belly breathing. This, in turn, can lead to unnecessary abdominal stretching, and excessive widening of the linea alba (diastasis recti). Poor posture can (and eventually will!) cause various other issues, whether you’re pregnant or not.
Proper posture – slight posterior pelvic tilt, elongating the back of the head toward the ceiling – helps extend the body, engage the core, and improve the quality of breathing. And breathing is crucial!
How to Do It:
Stand with your feet hip-width apart.
Slightly tuck your pelvis (posterior tilt).
Bring your head slightly back and tuck your chin gently toward your chest.
Imagine a string pulling the top of your head upward, lengthening your spine.
Relax your jaw and shoulders.
Why It Helps:
Improves alignment to prevent back pain.
Reduces tension in your neck and shoulders.
Supports better breathing mechanics.
360-Degree Breathing: Master Your Breath
Breathwork is very trendy right now, but the breathing I’ll discuss here is a very basic concept (though it can be challenging for many people). When we inhale, our diaphragm lowers, and the pelvic floor muscles also lower (lengthen). When we exhale, the diaphragm rises, and so do the pelvic floor muscles. These two parts of the body respond to breath simultaneously and are completely interconnected! Together, they create intra-abdominal pressure.
There are different breathing techniques that don’t improve our health but actually worsen it. The first is shallow breathing. You can recognize it when, for example, your shoulders rise during an inhale, and you breathing mainly into your chest. The second is belly breathing. I know belly breathing is promoted as a relaxation technique, but it’s not the best choice for pregnant or postpartum women who want to avoid worsening or to heal diastasis recti & pelvic floor after birth. Generally, we shouldn’t direct the pressure created by breathing towards the belly, as this can cause significant imbalances in the body.
Instead of those two techniques, try 360-degree breathing. It’s a breathing method I learned over years of yoga practice, and I wasn’t even aware at the time that it would save my belly from complete strain when, in the final 4 months of pregnancy, my belly began stretching very uncomfortably. Thanks to 360-degree breathing, I was able to direct each inhale into my ribcage instead of directly into my belly or shoulders.
1. Seated Position and Rib Expansion
Sit in a comfortable position (not necessarily like mine in the photo 😉). Ensure your back is straight, and your chest is aligned over your hips. Avoid excessive arching in your lower back or rounding of your upper back.
Place the upper part of your hands on your ribs, on the sides of your body (or use another position as shown in the second photo if this one feels uncomfortable).
Relax your shoulders, arms, and hands.
Take a breath in and out, focusing on expanding your ribs outward as you inhale, pressing them gently into your hands.
This exercise is designed to mobilize the middle part of the spine, the space between the ribs, and increase awareness of your breathing.
2. Back Activation with Fists
Clasp your fists together behind your back and rest your hands against your back.
Take a breath in and out, focusing on pressing your back into your fists during the inhale.
This will awaken the upper back and engage it in the breathing process.
This type of breathing involves allowing your entire ribcage to work and move during inhalation. It mobilizes typically stiff areas (like the thoracic spine) and enhances mobility for strengthening exercises during pregnancy. Avoid lifting and dropping your shoulders when you breathe, as well as breathing too much into your belly when you do those exercises.
Even Engagement of Deep Core Muscles: “Hugging the Baby”
In prenatal fitness, this concept is often called "hugging the baby," which feels like giving your little one a snug embrace—but with your abdominal muscles, not your arms. This exercise is safe for pregnancy unless explicitly contraindicated by your doctor. If it is, always ask why and ask your doctor for scientific evidence supporting their recommendation. While doctors are incredible, some tend to caution against activities unnecessarily…
Why Engage the Deep Core?
During pregnancy, your belly inevitably stretches. All abdominal muscles stretch, especially the rectus abdominis (the "six-pack" muscles). The linea alba (the connective tissue between the rectus muscles) also stretches. Over time, these muscles and the linea alba weaken and may struggle to maintain tension during certain exercises (e.g., sit-ups or full planks).
Signs of strain include:
A “tenting” or “doming” effect in the middle of your abdomen.
The appearance of a triangle-like shape when performing exercises.
If you notice or feel this, stop the exercise, and modify it. Continuing like this can harm your abdominal muscles and worsen diastasis recti (the separation of the rectus abdominis).
This exercise focuses on engaging the deep abdominal muscles and maintaining balance in your core. It’s safe and effective for pregnancy, supporting your belly as it grows.
How to Do It:
Choose a comfortable position (standing, sitting, kneeling, or leaning against a wall).
Take a 360-degree breath to start.
On the exhale, gently engage your pelvic floor muscles.
Draw in your lower abdomen, pulling it slightly upward.
Continue to engage the upper abdomen and press your ribs gently toward your spine.
Ensure your lower belly isn’t pushing outward, maintaining balanced core engagement.
Why It Helps:
Strengthens deep core muscles.
Reduces the risk of diastasis recti.
Supports proper intra-abdominal pressure regulation.
By combining proper posture, 360-degree breathing, and gentle core activation, you’ll support your body through pregnancy while minimizing discomfort and long-term issues.
If you think this article can help someone else who is (or was) pregnant, feel free to share it!
For more information about exercising during or after pregnancy, I’ll be offering 1:1 coaching starting in February. Stay tuned! 😊