Core work during pregnancy has long been surrounded by confusion, caution, and outdated advice. For years, many women were told to avoid abdominal exercises entirely- but thankfully, the research (and real-life clinical experience) is telling a different story.
At Her Women’s Health, we often support pregnant clients who feel unsure about what’s safe, what’s beneficial and what to steer clear of. The truth is, core training can be a really valuable part of prenatal care- when it’s approached in the right way.
Let’s unpack three of the biggest myths we hear, and offer some clarity grounded in both evidence and experience.
Myth 1: “Core exercises cause or worsen abdominal separation”
Reality: When done thoughtfully, core training can actually reduce the severity of abdominal separation (diastasis recti) and support better recovery postpartum. New research shows it’s not about if you train the core- it’s about how. Breath, alignment, and load management matter far more than avoiding ab work altogether.
Myth 2: “You should stop all ab work once you’re pregnant”
Reality: Stopping all abdominal work during pregnancy can actually do more harm than good. A strong core can help reduce back pain, support the pelvis, and make everyday movements more manageable. The key is adapting movements to each stage of pregnancy, not eliminating them entirely.
Myth 3: “Crunches and planks are always unsafe in pregnancy”
Reality: These movements aren’t inherently unsafe, but they do need to be adjusted for each individual. A plank or crunch might be appropriate for one person and not for another. It all depends on how your body responds, how you’re managing breath and load, and whether the movement feels supportive or strained.
Want to work your Core this pregnancy?
Her Women’s Health has just launched HER Studio!
A full timetable of Pregnancy and Postnatal Classes local to the Sunshine Coast here.
Need support in your pregnancy journey?
Book a session with one of our experienced women’s health physiotherapists to feel confident, strong, and supported throughout pregnancy and beyond.
Based in Maroochydore, Sunshine Coast, Australia
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Not local to the Sunshine Coast but want our support?
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