7-Minute Pregnancy Core Workout (Deep Core and Pelvic Floor)
This 7-minute pregnancy core workout was created to strengthen your deep core and pelvic floor muscles, which support your back and your growing belly.
It includes 5 deep core and pelvic floor exercises, and you’ll do just 1 round. You’ll do 60 seconds of work and 20 seconds of rest, for about 7 minutes total. All you need is an exercise ball or pillow, a box or bench and a resistance band. I included modifications so it works in every trimester, but I always recommend checking with your doctor or midwife before you start.
Read A 5-Star Review ⭐⭐⭐⭐⭐
“Thanks for helping me get moving in the first trimester. Was feeling crummy, but this workout helped me get going again!”
— Natalie H.
Workout Details
This prenatal core workout is designed for any trimester, whether you’re new to core work or already active. It builds pelvic floor and deep core strength, which is especially important during pregnancy because the transverse abdominis (the deepest layer of your abdominal wall) and pelvic floor are what support your back and your growing belly. Building core stability can also help reduce pelvic and lower back pain.
I cue diaphragmatic breathing with every rep because it helps you manage the pressure on your abdominal muscles and increases core activation. Exhale as you lift and inhale as you lengthen. That pattern trains both sides of your pelvic floor: strength as it lifts on the exhale and relaxation as it lengthens on the inhale.
Safety Note: ACOG recommends avoiding lying flat on your back as much as possible during pregnancy.
That’s why I included an incline modification for the 90/90 hip lift. When you lie on your back, your growing uterus presses on a large vein that returns blood to your heart, which can leave you dizzy or lightheaded.
Here are the exercises I personally avoid during pregnancy, plus some abdominal exercises to do instead.
Workout Equipment
- An exercise ball or pillow
- A box or bench
- A resistance band (use code NML)
Workout Instructions
Follow along with the guided 7-Minute Pregnancy Core Workout on YouTube, led by pelvic floor physical therapist Dr. Anna of Strong Core Mama. I’m Lindsey Bomgren, a certified personal trainer and prenatal fitness instructor, working alongside Dr. Anna to demonstrate additional exercise modifications and variations to help you find what feels best for your body.
Your Workout Looks Like This:
- 5 Deep Core and Pelvic Floor Exercises (safe for every trimester)
- Timed Intervals (60 seconds of work, followed by 20 seconds of rest)
- Perform Each Exercise x1 Set (no repeats)
1. 90/90 Hip Lift
Targets: Hamstrings, glutes, pelvic floor and deep core
How to Do a 90/90 Hip Lift
- Start by lying on your back with your hips and knees at 90 degrees, your feet on the box or bench and the ball or pillow between your knees.
- Exhale and lift your pelvic floor as you curl your hips upward.
- Inhale as you slowly lower back to your starting position.
Modification: After the first trimester or if lying flat makes you lightheaded, prop your upper back on a wedge or a small pile of pillows. You can also skip the ball if you find it to be better for you.
2. Kneeling Hinge with Ball Squeeze
Targets: Glutes, hamstrings, inner thighs, pelvic floor and deep core
How to Do a Kneeling Hinge with Ball Squeeze
- Kneel tall, squeezing the ball between your hands.
- Inhale as you hinge your hips back.
- Exhale and squeeze the ball as you return to tall kneeling.
Modification: Put pads under your knees or shorten your range of motion.
3. Hip Thrust with Ball Squeeze
Targets: Glutes, inner thighs, pelvic floor and deep core
How to Do a Hip Thrust with Ball Squeeze
- Start with your upper back on the box or bench with the ball between your knees.
- Exhale as you squeeze the ball and drive your hips upward.
- Inhale as you slowly lower your hips back down to your starting position.
Modification: Try a glute bridge on the floor with your upper back propped up on pillows or try the same move without the ball.
4. Side Plank Clamshell
Targets: Obliques, glutes and deep core
How to Do a Side Plank Clamshell
- Start on your side, propped up on your elbow and forearm, with your knees bent at a 45- to 90-degree angle and your feet stacked.
- Position the resistance band right above your kneecaps.
- Press through your forearm and bottom knee to lift your hips off the floor while your top knee opens against the band, keeping your feet together.
- Slowly lower your hips and knee back down to the starting position.
If your belly starts to cone or dome down the midline, stop or try the modification below.
Modification: Do a side-lying clamshell with your hips down or try with no band.
5. Child’s Pose Inhibition
Targets: Pelvic floor (relaxation), diaphragm and hips
How to Do a Child’s Pose Inhibition
When I say “inhibition,” I mean relaxation: this move teaches your pelvic floor to soften and lengthen instead of staying tight. During birth, a pelvic floor that can relax is just as important as one that is able to lift.
- Start in a wide-knee child’s pose.
- As you breathe into the back and sides of your ribs, let your pelvic floor soften and lengthen on each inhale.
Modification: Rest your chest on the exercise ball or a stack of pillows to give your belly more room.
FAQs
Should you do core workouts while pregnant?
Yes! For most uncomplicated pregnancies, I recommend core work as long as your doctor or midwife approves. I recommend skipping crunches, limiting time flat on your back and shifting the focus to your deep core, pelvic floor and breathing.
What core exercises should you avoid while pregnant?
During pregnancy, I avoid certain core strength exercises, such as crunches and sit-ups. I also recommend skipping any move that makes your belly cone or dome down the midline and limiting long stretches flat on your back after the first trimester.
How do you strengthen your pelvic floor during pregnancy?
To strengthen your pelvic floor during pregnancy, I recommend training it to both lift and relax with Kegel exercises and diaphragmatic breathing, which lets your pelvic floor lift on the exhale and soften on the inhale. Here are 6 pelvic floor exercises that I recommend, plus some simple pregnancy ball exercises.
Can you do this pregnancy core workout in every trimester?
Yes! I designed this pregnancy core workout for every trimester and stage of pregnancy. I have included many different modifications for moves like the 90/90 hip lift and the hip thrust so you can change them as you get further along. I also have workout plans specifically made for your first, second and third trimesters!
Free Pregnancy Workout Plan
More Workouts
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