Your Body Is It Safe to Do Sit-Ups or Crunches While Pregnant? By Elisa Cinelli Elisa Cinelli LinkedIn Elisa is a well-known parenting writer who is passionate about providing research-based content to help parents make the best decisions for their families. She has written for well-known sites including POPSUGAR Family and Scary Mommy, among others. Learn about our editorial process Updated on June 14, 2021 Medically reviewed Verywell Family articles are reviewed by board-certified physicians and family healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Brian Levine, MD, MS, FACOG Medically reviewed by Brian Levine, MD, MS, FACOG Brian Levine, MD, MS, FACOG, is board-certified in obstetrics-gynecology, as well as reproductive endocrinology and infertility (REI). He is the director and founding partner of CCRM New York and was named a rising star by Super Doctors from 2017 to 2019. Learn about our Medical Review Board Print svetikd / E+ / Getty Images Table of Contents View All Table of Contents Benefits of Ab Work in Pregnancy What to Know About Diastasis-Recti Complications of Lying on Your Back Pregnant Pregnancy-Safe Core Exercises When Can You Resume Core Exercises Staying fit during pregnancy is important for your health, and there are many benefits to working your abdominal muscles during this time. However, doing sit-ups or crunches while pregnant is probably not a good idea. ACE-certified fitness trainer Caitlin Sacasas explains that after the first trimester, or after you begin to have a noticeable uterine growth, it's best to avoid these core exercises. Fortunately there are many alternatives or modifications you can try instead to keep your core strong Benefits of Ab Work in Pregnancy Keeping your core strong throughout your pregnancy and the postpartum period has several important benefits including: Support for your pelvic floor muscles, to prevent issues like frequent urination during pregnancy Increased lower back support, to improve back pain caused by the pull of your baby bump An easier labor and postpartum recovery Despite these benefits, not all types of core work is safe to continue when you are expecting. Crunches in particular present a few issues. What to Know About Diastasis-Recti Because sit-ups or crunches cause the abdominal muscles to bulge out, doing them can contribute to diastasis-recti, the separation of your rectus abdominus (your ab muscles) at the midline. During pregnancy, your body experiences hormonal changes meant to support your baby's growth and your own physical health. Increased levels of the hormones relaxin and progesterone relax your muscles and loosen your ligaments and joints to make room for your growing and minimize the physical stress on your body. If this stretching is exaggerated, however, the two sides of your abdominal muscles can separate completely. This separation can last a long time or become permanent. Avoiding crunches throughout your entire pregnancy can help avoid this. 5 Best Diastasis Recti Exercises Complications of Lying on Your Back While Pregnant Lying on your back during pregnancy can compress the vena cava, the large vein that carries blood to the heart from other areas of the body. This can cause complications for both you and your baby. During pregnancy, your uterus and its contents (the baby, placenta, and amniotic fluid) weigh a lot more than when you are not pregnant. When you lie on your back, this weight falls upon the vena cava and can constrict blood flow. According to Sacasas, the start of your second trimester is generally the time at which it becomes unsafe to continue exercises in the supine position. But since every pregnancy is different, always check with your doctor. Pregnancy-Safe Core Exercises There are several options for safe ab work during pregnancy. Some examples include: Verywell / Ben Goldstein Cat-cow pose: On all fours, inhale while gently bending your spine in toward the floor and exhale while rounding your spine. Seated pelvic tilts: While seated, inhale with a straight spine and exhale while tucking the pelvis in and up towards the navel. Repeat five times or more. Verywell / Ben Goldstein Bird dog: On all fours, raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Hold for a few seconds, lower down, and switch sides. Repeat about 10 times. Verywell / Ben Goldstein Modified side plank: Prop yourself up with your right arm (or forearm) and right knee. Lift your hips so that your body forms a straight line. Hold for a few seconds and then switch sides. Is It Safe to Do Planks While Pregnant? When Can You Resume Core Exercises Immediately following childbirth, your body will undergo a gradual healing process. "After you've had your baby, it's still best to avoid sit-ups and crunches until your abs have fully healed," Sacasas advises. The healing process might take anywhere from six weeks to six months, or longer. Because every woman is different, have your OB-GYN check your ab muscles to see how they're healing. Getting back into your regular ab routine doesn't have to be immediate either. "Starting back, stick with exercises like planks that work on whole core stability and obliques to help rebuild strength," Sacasas says. A Word From Verywell Pregnancy is a natural, biological process during which your body experiences many changes. These changes, such as the stretching and softening of your muscles are normal and help you have a healthy baby and pregnancy. During the postpartum period it is normal and healthy for these changes to reverse gradually. There is no need to rush, and feeling your best should be your focus. The most important part of staying fit during and after pregnancy and childbirth is your long-term health. Loading shell for quizzesApp1 vue props component in Globe. Was this page helpful? Thanks for your feedback! Get diet and wellness tips to help your kids stay healthy and happy. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 2 Sources Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Hinman SK, Smith KB, Quillen DM, Smith MS. Exercise in pregnancy. Sports Health. 2015;7(6):527-531. University of Huddersfield. Stillbirth threefold increase when sleeping on back in pregnancy. ScienceDaily. www.sciencedaily.com/releases/2019/04/190408114025.htm