This One Thing Happens to Almost Everyone’s Core in Pregnancy

If you train your core throughout pregnancy, you're more likely to move with less pain and discomfort, says Proulx. But certain old-school core work, such as crunches, bicycles and sit-ups, isn't the best for your belly once you start to show. For one, your bump gets in the way, which can mess with your form. And abdominal changes mean that flexion, or forward bending, can put unnecessary pressure on the linea alba and pelvic floor.

A visible bump is also a good cue to take your other go-to core exercises down a notch, especially if you notice your belly coning (more on what that means below). For example, take some pressure off your belly during plank exercises by dropping to your knees or placing your hands or forearms on a sturdy bench or table. You can also prioritise multi-joint exercises, such as squats, deadlifts, lunges and farmers carries, all of which activate your abs throughout the move but don't require the flexion that increases pressure in this area, says Battles.

"Bearing down or holding your breath when lifting or doing an exercise puts excessive pressure on your abdominal wall and pelvic floor", says Proulx. To support your body in motion, work with your breath, not against it: When you squat, lunge or do other strength-building moves, exhale to engage your transverse abdominis, aka TA, the deep core muscles that wrap around your midsection like a corset from front to back. A good rule of thumb is to inhale on the way down and exhale as you return to standing from a squat, lunge or deadlift.

OK, but how exactly do you engage the TA? "You're looking for a bottom-up contraction, as if you're zipping up a tight pair of jeans", explains Proulx. That means your lower belly will engage, not just the upper abs. If you have a baby bump, activating your TA should pull it gently in and up. If you haven't popped yet, your stomach should flatten a bit.

The earlier you start practising activating your TA, the easier it should be as your belly grows. That said, it's also good to allow your abs to relax when you're at rest—no need to "suck it in", which creates excess pressure and tension on the midline as well as the pelvic floor, says Battles.

Coning, or doming, is when the middle of your belly pushes out in a literal cone shape in response to intra-abdominal pressure. To quickly see what this looks like, lie on your back, knees bent, with your shirt pulled up, and start to do a crunch or sit-up. See that little cone sticking out in the middle of your bump? That's what we're trying to be careful about. Now please return to your temporarily sit-up-free lifestyle.

You may have been taught to fear coning, but it's not necessarily a sign of disaster, says Battles. Your belly is simply giving you important information about the need to adjust your movement. "That's feedback that you're generating so much forward force, you can see it", she explains. It's a symptom of diastasis recti and a sign that you may need to reconnect with your deep core or switch up the exercise itself to focus on one you can perform without the dome.

FYI, coning can also happen during regular daily activities, like getting off the couch or out of bed. If you see it happen, try again with better deep core connection (go back to step no. 2). If you still see it happening, it may be smart to use your hands to press yourself up to a seated or standing position.


Once baby is here, you'll need to give yourself time and grace to restore your core strength. But you know what? You'll get there—so many new parents say they've never felt stronger.