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During pregnancy, your core does a lot of shifting around. As your baby grows, some muscles stretch while others shorten.

For example, your abdominal muscles have to expand. But on the flip side, the muscles in your lower back shorten. The joints around your pelvis also loosen and become less stable.

This push and pull can cause back pain and posture issues during and after pregnancy.

But postpartum deep core exercises can help your body readjust after pregnancy. There are also deep core strength exercises for pregnancy.

Remember to check with your doctor about when exercise is safe. This is especially important if you’ve had a cesarean section.

What Are Deep Core Exercises?

Your core is more than just your stomach muscles, aka your “six-pack.” Traditional sit-ups and crunches help build these more surface-level ab muscles. But when we talk about deep core muscles, we mean those layers of muscles that provide stability.

For example, your transverse abdominis is your deepest abdominal muscle. It wraps around you like a corset, keeping your spine and pelvis stable.

Your pelvic floor muscles are also deep core muscles. These are the muscles that support your uterus, bladder, and bowels.

Deep core exercises try to reach these muscles. It’s why working your deep core muscles can improve everything from your posture to your pelvic health.

Leg raises are a great example of a deep core exercise because they involve both movement and stability. (See all the ways you can do leg lifts.)

Pregnancy limits your range of motion, and afterward, you’re still healing. But there are deep core exercises you can try throughout your pregnancy and postpartum journey.

What Are Deep Core Exercises for Pregnancy?

There are many benefits to staying active during pregnancy. When it comes to deep core work, you may need to modify to accommodate your growing belly. You don’t want to put pressure on your stomach or strain your lower back.

Here are a few exercises to try.

Bird dog

Bird dog helps strengthen the muscles all along the backside of your body.

Start on all fours. Keep your spine in a neutral position (no arching or rounding).

Looking a few feet out ahead of you, reach your right arm forward. At the same time, extend your left leg behind you. Hold for one to two seconds and then repeat on the other side.

Start with five on each side and work up to 10.

Squat

A squat is one of the most versatile, all-in-one exercises there is. Though it may not seem like a core exercise, it is — you have to stabilize your deep abdominal muscles to hold your back straight.

To do a squat, stand with your feet slightly wider than hip-width apart. (As your belly grows, you may need to space your feet further apart.)

Think about pushing your butt behind you as you bend your knees. Don’t let your back round or arch. Push hard through your feet to return to standing.

Start with a set of 10 and then work up to multiple sets. You can also add weights.

Modified side planks

Side planks work the core muscles along the side of your body. Modifying to your knees helps reduce pressure on your joints.

Start by lying on one side. Bend your knees about 90 degrees behind you. Lift onto your bottom elbow until you have a straight line from your shoulder to your hip.

Start by holding the side plank for 30 seconds and add time as you get stronger.

What Are Deep Core Exercises for Postpartum?

You can work the deep core exercises for pregnancy after giving birth (after your doctor has cleared you for exercise).

Here are a few other deep core exercises that can help you build back strength and stability.

Heel taps

Start lying on your back with your knees in a tabletop position and your arms at your sides. Keeping your knees bent at the same angle, slowly lower your heels to the floor. Use the strength of your core to return both knees to tabletop.

If you arch your back at all, stop. Instead of lowering both feet, lower one at a time.

Start with a set of 10, and work up to multiple sets.

Bridges

Bridges help tone the back side of your core.

Lie on your back with your knees bent and your feet flat on the floor. You can play with the distance between your feet and your butt, keeping in mind that further away is more difficult.

Slowly lift your hips toward the ceiling. Focus on using your core muscles to lift, hold, and return to neutral.

As you build strength, you can lift one leg or place a weight on your belly.

Dead bug

Dead bug is essentially a bird-dog from a lying-down position.

Start with your legs in a tabletop position and both arms reaching up toward the ceiling. Lower your right arm behind you as you extend your left leg. Return to neutral and do the same on the other side (left arm, right leg).

Take care not to arch or crane your neck. Start with a set of 10 and work up to multiple sets.

Planks

A plank is one of the most basic deep core exercises. It’s a great holding or starting position for other core exercises.

To hold: Keep a straight line from your shoulders to your hips as you balance on your toes and your hands or elbows. Never arch your back. If you find yourself lifting your butt into the air, you need to modify on your knees.

Planks on your elbows tend to target shoulder muscles more. (Both hands and elbows work the core equally.)

Planks are starting positions for mountain climbers, shoulder taps, plank jacks, or rolling planks. They’re endlessly versatile.

Can I Do Core Exercises With Diastasis Recti?

For some people, pregnancy causes their ab muscles to “split” from each other. This is diastasis recti. Sometimes, it goes away after childbirth; other times, it persists.

It can feel uncomfortable and, in some people, create a bulge in the abdomen.

Your doctor will check for diastasis recti at your postpartum checkup. If you have it, they may advise you to avoid certain types of exercise.

However, a Journal of Musculoskeletal and Neuronal Interactions study found that a deep core stability exercise program helped with diastasis recti. Deep core exercises (like planks) were more effective than traditional ab exercises like crunches.

It’s important to take care of yourself during pregnancy and postpartum recovery. At UPMC, we have special programs to help after childbirth, like pelvic floor healing. Learn more about women’s health at UPMC.