Gentle core exercises during pregnancy can help improve posture, reduce back pain, and support balance as the body changes. Experts recommend safe, low-impact movements such as pelvic tilts, seated breathing exercises, modified bird-dog stretches, and side-lying core activation to strengthen abdominal and pelvic muscles without putting pressure on the baby.
Maintaining a strong core may also help during labour and postpartum recovery. However, intense abdominal workouts or exercises requiring lying flat for long periods should be avoided later in pregnancy. Women experiencing pain, dizziness, or conditions like Diastasis Recti should consult healthcare professionals before exercising.
