5 Common Core Exercises You'll See in Group Fitness & How to Modify them on the Fly While Pregnant

Frequently during pregnancy, I encounter contraindicated exercises in group fitness classes. Rather than panicking, I've compiled a list of common exercises found in core segments, along with alternatives to help you continue participating in class while ensuring safety!

INSTEAD OF A CRUNCH ----> DO A LEG ONLY REVERSE CRUNCH

If the pelvic lift feels like you're trying to levitate, just skip it! Straightening your legs at the bottom will still give your pelvic floor a workout, I pinky swear!

Pro-Tip: Try to give your ankles a high-five with your palms, if you can. Depending on how far along you are in the pregnancy, you might feel like a T-Rex with tiny arms, so only stretch as far as feels comfy!

INSTEAD OF A BICYCLE CRUNCH ----> DO ALTERNATING DEAD BUGS

Doing cross-over crunches while pregnant? Yeah, let's skip that circus act and opt for the dead bug move instead. It's like a spa day for your core and pelvic floor, minus the crunching chaos.

Pro Tip: Grab a medicine ball with some heft, press it against one leg with the opposite hand, and knock out 10 reps. Then switch sides. You'll be sending me thank-you notes later, trust me!

INSTEAD OF LEG RAISES w/ REACH ---> DO SINGLE LEG RAISES WITH PELVIC LIFT

The aim here is to avoid the crunching motion as much as you can. Try switching to a single leg raise—it'll make things a bit easier, letting you concentrate on your pelvic floor and breathing. Believe me, it's a way better use of your time as you get ready for labor.

INSTEAD OF RUSSIAN TWISTS -----> TRY THE WIDE ARM VARIATION

Honestly, I find regular Russian twists can be a bit too intense during pregnancy. So, why not slow it down and reduce the twist by keeping your arms straight?

Quick Tip: Take it easy, especially in the third trimester!

INSTEAD OF A STRAIGHT ARM PLANK -----> TRY A BIRD DOG

As the bump grows, planks become increasingly challenging each week. It's normal for the core to struggle to keep up, and that's perfectly fine. Rather than feeling defeated, transition to a bird dog exercise to concentrate on your pelvic position and breathing. This is an excellent functional core exercise that will ensure your success!

Get excited and reach out to your friendly neighborhood doctor for any specific needs related to you and your pregnancy—this is a fantastic starting point if you're unsure about what to do! Let's hope your core is active and happy!

As a fun tip, I suggest saving the core portion of your training for the end of the day. This way, you won't overload the pelvic region, and you'll still have the energy to conquer the rest of your day!

Happy training!

Abbi - CPT