Staying active during pregnancy is one of the best things you can do for your body and your baby. But with so much conflicting information online, it can be confusing to know what movements are safe and which ones you should avoid.
In this blog, I’ll walk you through the dos and don’ts of pregnancy exercise, share expert insight from fellow women’s health specialists, and help you feel confident and empowered to move safely throughout every trimester.
Table of Contents
Why Movement Matters During Pregnancy
Regular, gentle movement:
Boosts circulation and reduces swelling
Helps with back and pelvic pain
Improves sleep and mood
Prepares your body for labor
Promotes faster postpartum recovery
Pregnancy is not the time to “train hard,” but it is the perfect time to build awareness, strength, and confidence in how your body moves.
How Pregnancy Affects Your Core and Stability
As your baby grows, your center of gravity shifts. Your abdominal wall stretches to accommodate your expanding uterus, and hormone changes (especially relaxin) soften your joints and ligaments. This means your core stability and pelvic support system are working overtime.
Your body is adapting beautifully—but some movements that once felt easy or familiar may now require modification to protect your core and pelvic floor.
Movements to Embrace While Pregnant
These exercises are generally safe and beneficial for most pregnant women (with your provider’s clearance):
| Movement Type | Examples | Benefits |
|---|---|---|
| Walking | Daily walks, gentle hikes | Low-impact, improves circulation & stamina |
| Pelvic Floor Activation | Kegels, 360 breathing | Supports bladder control & birth prep |
| Functional Strength | Squats, lunges, wall sits | Maintains strength for labor & parenting |
| Prenatal Yoga | Cat-cow, child’s pose, hip openers | Relieves tension, improves flexibility |
| Modified Core Work | Bird-dog, side planks, TA engagement | Supports the abdominal wall safely |
| Swimming | Water aerobics, laps | Buoyancy reduces joint strain |
Focus on movements that help you feel strong, stable, and connected to your breath—not ones that leave you gasping or straining.
Movements to Modify or Avoid
As pregnancy progresses, it’s wise to modify exercises that increase intra-abdominal pressure or strain the pelvic floor.
| Modify or Avoid | Why It’s Risky During Pregnancy |
|---|---|
| Full Sit-Ups or Crunches | Can increase diastasis recti by bulging the midline |
| Planks after 20+ weeks | May increase intra-abdominal pressure too much |
| Twisting Core Movements | May strain abdominal and back muscles |
| Jumping & High-Impact Workouts | Can stress joints and pelvic floor unnecessarily |
| Deep Backbends or Inversions | May cause dizziness or excessive spinal extension |
⚠️ Important: You can lie on your back if it feels comfortable and you’re not experiencing symptoms like dizziness, nausea, or shortness of breath. The old “never lie on your back after 20 weeks” rule has been updated—current research shows that for most healthy pregnancies, brief time on your back is not dangerous.
Expert Insight from Dr. Karlie Causey
One of my favorite voices in the women’s health space, Dr. Karlie Causey, says it perfectly:
“Let me be clear. It does NOT hurt the baby. It doesn’t even hurt the mom normally. But as the belly grows and we lose control of our core and how we maintain intra-abdominal pressure, these movements are more likely to contribute to an increase in diastasis recti.” — Dr. Karlie Causey
This quote refers to exercises like sit-ups, planks, and other movements that place direct pressure on the midline. Just because they don’t feel painful doesn’t mean they’re helping your body long term.
You can read more from Dr. Causey on her brilliant blog right here.
How to Know If an Exercise is Right for You
Everyone’s pregnancy is different. Here are a few cues to help you determine if a movement is supportive:
✅ You can breathe steadily without straining
✅ You can maintain a neutral spine
✅ You don’t see “doming” or coning along your belly
✅ You don’t feel pelvic heaviness or leaking
✅ You feel energized afterward—not depleted
Work With a Prenatal Exercise Specialist
As a prenatal chiropractor and certified strength coach, Dr. Carly Zuehlke helps women safely move through pregnancy with strength, confidence, and peace of mind.
Whether you’re:
Wanting to stay active safely
Preparing for labor
Managing diastasis recti or pelvic pain
…she can help assess your core, guide your breath, and modify movements so you can feel empowered—not restricted—through every trimester.
Final Thoughts & Resources
Staying active during pregnancy is a gift to yourself and your baby—but it’s also a time to get curious, slow down, and respect how your body is evolving.
Safe movement is not about restriction—it’s about smart, informed choices that keep you feeling powerful and pain-free.
If you’re looking for personalized support or a guided prenatal movement program in Haarlem, reach out—we’d love to help at The Movement Recipe.
