Balance During Pregnancy: Why It Changes and How Exercise Helps

Around 1 in 4 pregnant moms falls at some point during pregnancy. Honestly, that statistic surprised me. And I'll admit I may be a little biased because the moms I've worked with have typically been actively strength training throughout their pregnancies.

Is It Normal to Lose Balance During Pregnancy?

Yes, and we can infer that many of these falls are tied to the reduced balance that occurs during pregnancy. Research confirms that balance changes during pregnancy and can begin as early as the second trimester.

Why Does Your Balance Change During Pregnancy?

You've probably heard that your center of gravity shifts (your natural balancing point) as your belly and breasts grow. As your pregnancy progresses, you continuously have to adapt. At the same time, research confirms that your ankles become less stiff (thanks, relaxin), which can contribute to your stability.

The Pregnancy Waddle Is Actually Doing Its Job

Your body starts to adapt without much thought. Ever noticed the pregnancy waddle? Well, it's functional, a direct response to the shift in your center of gravity. Pregnant moms naturally widen their stance and take shorter steps in an effort to remain stable. This is effective most of the time, yet when stepping off a curb or hitting a crack in the sidewalk, that wider stance sometimes isn't enough.

Why Walking Alone May Not Be Enough

Because you now know balance relies on your center of gravity, ankle stiffness, and your body's ability to sense and control its own position in space, and because you know pregnancy affects all three, targeted exercise can make a real difference.

A 2025 study took 101 pregnant women and split them into two groups. One group followed a structured exercise program consisting of core, hip, and balance exercises twice a week for 8 weeks. The other stayed active with walking but did not follow a structured program. Researchers measured single-leg balance and how much the body swayed while trying to stay still, at the start and end of the 8 weeks.

I may have already given it away, but the study showed balance declined over those 8 weeks for the walking-only group. What's encouraging is that the exercise group saw their balance stay the same or actually improve as their pregnancy progressed. This is yet another common occurrence during pregnancy (like back pain) that isn’t inevitable.

Why do I love this so much? Improved balance is yet another benefit of exercise during pregnancy. Walking is a great form of physical activity, but adding targeted balance work is what makes walking and everyday movement safer from falls. If you train around the pelvis, targeting core and hip stability, your balance can actually improve as you move through each trimester, and that matters for those moments when dim lighting, a curb, or an uneven sidewalk puts your stability to the test.

FAQ

Q: How can I improve my balance during pregnancy?

A: Adding structured exercise that targets your core, hips, and balance exercises twice a week can improve your balance. Other factors might include appropriate shoes, removing environmental dangers (toddler toys on the floor), and using handrails on stairs. 

There is no one-size-fits-all when it comes to exercise during pregnancy, which is why I didn't include specific exercises here. If you’re interested in improving your balance, your first step can be to personalize your core training routine with the prenatal core training course.

How Do You Strengthen Your Core Postpartum?

How Do You Strengthen Your Core After Having a Baby?

The best way to strengthen your core postpartum is to take a progressive, personalized approach to postpartum core training, ensuring you’re not overloading the healing tissues and gradually building strength, while also addressing concerns like diastasis recti or pelvic floor issues.

After having a baby, your abs might feel like mush, and moms are often shocked at how weak they feel, especially if you’ve exercised during pregnancy. This is common, but the good news is that if you allow time for healing, address any functional concerns, and follow a step-by-step core training progression, your core could become stronger than it was before pregnancy.

In this article, we’ll explore the foundational elements of postpartum core training, such as how long it takes and where to begin.

Start with the Deep Core

No matter what you did before or during pregnancy, all moms will benefit from reconnecting with their deep core by coordinating breathing with muscle contraction. This initial step involves the diaphragm and transverse abdominis. If you think of your core as a cylinder or canister, the diaphragm (your breathing muscle) is the ceiling. During pregnancy, the diaphragm often shifts upward due to your growing belly, which can alter your breathing. Most moms know the diaphragm is connected to your respiratory system, but may not realize that it should move in coordination with your deepest core muscle, the transverse abdominis. During postpartum core training, you can use breathing to help activate your transverse abdominis and improve core function by coordinating your breathing with your movements. 

Your transverse abdominis acts like a corset wrapping around your trunk, and will provide the stability you need to carry, rock, hold, and lift your new baby. This function of your core is essential to reduce your risk of back pain, address any pelvic floor conditions, and lay the foundation for future fitness goals.

How Do You Activate Your Transverse Abdominis?

Coordinating the movement of your diaphragm with your abdominal muscles may take practice. Eventually, the synergy between breathing and muscle activation should become a habit that you don’t have to think too much about, and you’ll instinctively exhale on exertion (during lifts, picking up something heavy, etc.). However, as you’re rebuilding core strength after having a baby (even if it’s years postpartum and you’re just returning to exercise), you’ll want to focus on your belly expanding as you inhale. When you breathe out, this is when you can gently engage the transverse abdominis, drawing it in toward your spine. Note that your belly should visually move in as you exhale; don’t make the mistake of sucking your belly in as you’re sucking in air. After working with hundreds of moms, I’ve realized this may seem simple, but it can take weeks to get it right. But trust me, this is an important first step.

Do you have to wait until you’re cleared for exercise at your six-week postpartum appointment? Nope. In fact, the 2025 postpartum exercise guidelines suggest starting movement earlier than that if you’re up to it. For some moms, you’ll be able to start breath work during the first few days after giving birth.

Here is one way to practice:

Breathe with Hands on Your Abdomen: Either standing or lying on your back, place your hands on your lower abdomen, with your finger tips on each hand facing each other, and the tips just touching but not interlacing. As you inhale, notice your finger tips separate further from each other. As you breathe out, notice your finger tips touch, or perhaps overlap with stronger contractions of your transverse abdominis. Slowly take breaths in and out, making sure that your chest isn’t heaving upward on your inhales.

How Long Does it Take to Strengthen Your Core Postpartum?

A 2021 study found that both the thickness and the ability of your deep core muscle to contract are impacted postpartum. The study showed that there was some increase in muscle thickness after 1 month, but that it could take more than six months to recover after delivery. Additionally, it took at least four months for contractile function to improve.

What does this mean for you?

You might not feel activation or very strong contractions during the fourth trimester, but as long as you keep at it, you’ll make progress and start to feel stronger.

Before training other muscles like your obliques with twisting movements or your “six pack abs” with sit-ups, ensure you’ve established foundational strength in your transverse abdominis.

Give yourself some grace. Your body physiologically needs time. Be consistent and be patient.

Don’t assume you’re too advanced for these basics. Pregnancy leads to real changes in these muscles, and all moms need to re-establish strength and function in their deep core, starting with coordinating breath and activation.

Wrapping it Up

This article was meant to give you a brief introduction to postpartum core training, and help you understand it’s normal for you to feel disconnected from your abs, because the strength and thickness take time. Hopefully, you also have a clear understanding that breath work to activate the transverse abdominis is your first step.

When you’re ready to move beyond the first step, or if you need more guidance on getting started, consider the Core Foundation video course or the comprehensive guide to exercise during motherhood, Active Mom.

FAQ

Q: How long does it take to strengthen your core after having a baby?

A: It depends on where you're starting and how consistent you are, but research gives us some useful benchmarks. A 2021 study found that transverse abdominis muscle thickness begins to recover within the first month postpartum, but full recovery can take more than six months. Contractile function (your muscle's ability to actually contract and engage) took at least four months to improve.

Q: When can I start postpartum core exercises?

A: You don't need to wait until your six-week appointment to start. Breath work to activate your transverse abdominis can begin within the first few days if you feel ready. The 2025 postpartum exercise guidelines support starting movement earlier than the six-week window. If anything feels uncomfortable or increases bleeding, stop and check with your provider.

Beyond the Hospital Bag: Overlooked Postpartum Prep

What Do New Moms Need at Home Postpartum?

Much of your pregnancy prep will focus on what to pack in your hospital bag or what to put on your baby registry, but there are a few simple things you can prepare for to make your postpartum experience a little easier. These aren’t complicated; they’re just practical things you may not think about until you're already in the thick of it.

Here are some suggestions to help you feel more supported at home in those early weeks.

Hydration You Don’t Have to Think About

One of the simplest ways to support recovery and breastfeeding is by drinking enough water, but when your days are filled with feeding and changing diapers, it can be easier said than done. I recommend filling a few stainless steel water bottles and keeping them in the places around your home where you spend the most time: your nightstand, couch, and feeding chair. I can remember several times after feeding my daughter, her falling asleep on me, and me being stuck on the couch, wishing I had my water bottle, thinking about nothing but thirst, and not waking a sleeping baby.

To mix things up, you might enjoy mixing in electrolyte powders occasionally. There are plenty of clean options that aren’t overly sweet or artificial.

Easy Food That Supports Postpartum Recovery

You won’t always have time (or hands) to make a full meal. Having easy-to-grab, nutrient-dense snacks like protein bars, trail mix, and yogurt drinks can give you quick energy and keep you from running on empty, which affects everything from your mood to your milk supply.

Snacks high in fiber can also help prevent constipation, which is a common issue in the early postpartum weeks. Hormone changes, pain medications, and decreased movement all play a role. A fiber-rich diet, along with staying hydrated, can reduce straining, which is especially important for protecting your pelvic floor muscles.

If you were given antibiotics during labor or recovery, adding a probiotic supplement or probiotic-rich foods may help support your gut health and reduce digestive issues.

Small Comforts That Matter More Than Expected

Joint pain often begins from the ground up, and if you’re rocking back and forth on hardwood floors or spending more time at home barefoot, you may notice discomfort in your feet, knees, or hips. Consider purchasing a new pair of slippers or house shoes that take into account arch support if your feet have flattened or a larger size if your feet have grown during pregnancy. 

A baby-safe laundry detergent is another good item to have on hand. Newborn skin is sensitive, and it’s common to see rashes or irritation from heavily fragranced products. Starting with a gentle detergent can save you from having to troubleshoot later.

And finally, if you drink coffee or tea, a mug warmer is a must. Instead of reheating the same cup over and over, you actually get to drink it warm, even if it takes you three hours. Eliminating the frustration of cold coffee goes a long way.

Final Thoughts

You won’t be able to plan for everything postpartum, but having a few of these things ready can make those early days feel a little less overwhelming. It’s not about creating the perfect setup. It’s about making small choices now that support your body and ease some of the mental load later.

FAQ

Q: What are the most overlooked postpartum essentials?

A: Most postpartum prep focuses on the baby, but a few things make a real difference for mom at home. Strategically placed water bottles, easy grab-and-go snacks that are high in fiber and protein, supportive house shoes, and a mug warmer are small purchases that reduce daily friction in ways you won't anticipate until you need them.

Resources

In addition to supporting moms during and after pregnancy through exercise and core training, I serve as a human health contributor for Grove Co. Grove brands are carefully vetted by expert physicians and meet a higher standard for human and environmental health. Their Healthier Home Guide makes shopping for non-toxic water bottles, quality probiotics/fiber supplements, and natural laundry detergents easy.

The Rise of the Active Mom Movement

If you're reading this, chances are you're part of the powerful movement of moms committed to exercising through pregnancy and beyond. You should feel empowered and proud to be part of this growing revolution. I recently presented at a global conference for the fitness industry and shared information on trends, challenges, and opportunities. I thought you might be interested to see what’s happening in Mom Fitness, too!

Exercise During Pregnancy and Postpartum: Where the Field Stands and What Moms Deserve 

More moms than ever are prioritizing prenatal fitness and returning to exercise after baby, and the research is finally starting to catch up. The field of maternal exercise science is growing, evidence is building, and the conversation around what moms can and should do physically through pregnancy and postpartum is shifting.

A Glimpse at Mom Fitness Today

I've been fortunate to witness just how many moms are prioritizing physical activity and fitness during and after pregnancy. At Active Mom Fitness in Philadelphia, PA, we use functional strength and core training as a tool so that moms can comfortably adapt to the body's changes during pregnancy and safely return to physical activity after having a baby. It's evident with apps like Peloton adding natal options, and the number of elite athlete moms competing during and after pregnancy, that exercise and sport during and after pregnancy is here to stay.

Unfortunately, the fitness industry hasn't quite caught up with this demand. Maternal exercise researchers are moving us forward, but we've gone years without sufficient prenatal or postpartum-specific studies to inform exercise programs, especially when it comes to more vigorous activity and sport. There is a recent study that I hope fitness professionals get their hands on. Researchers show that both the mother and the fetus can tolerate high-intensity exercise (they did 10, 1-minute intervals at 90% or more of their maximum heart rate). Of course, every pregnancy is different, and your individual fitness level, abilities, and pelvic floor muscle tolerance matter. But isn't it motivating to see more evidence backing this up so you can feel safe doing the activities you enjoy? I hope maternal researchers continue to push this field so that moms have evidence-based exercise programs to follow through motherhood.

A stat that I hope improves is that up to 60% of pregnant mamas aren't getting adequate exercise guidance from their doctors. Although doctors are not trained in exercise prescription, with collaboration between obstetricians and qualified pre/postnatal exercise specialists, this gap can be closed. Moms don't deserve to feel overwhelmed and alone navigating exercise through motherhood; we have enough on our plates! The increased awareness through professional athletes competing and moms like yourself demanding more support will help our cause, but there is still work to be done.

It’s Not Easy

Despite this movement toward more exercise and activity through the stages of motherhood, moms face very real barriers. You may have to deal with mixed messages about exercise. One day it's "put your feet up," and the next it's "slay your bounce-back goals!" You have misguided influencer narratives to contend with and old-school thinking to debate.  

One element that I always educate fitness professionals about in my continuing education courses is the fear factor. If you've ever felt intimidated, anxious, or confused about working out during or after pregnancy, you're not alone. For many, a difficult conception journey, traumatic birth experience, or even mom guilt can enhance anxiety and fears around exercise, and you may need support to navigate those feelings.

And of course, there are always the obvious challenges like fatigue, aches, nausea, and the whole life-changing experience of new motherhood. This is where tailored support and a like-minded community just for moms is helpful. Trust me, as a mom myself and after working with hundreds of moms, “I get it,” and I want to help you get through it so that you can exercise until your due date, and feel confident getting back to physical activity after having your baby.

Start with one of my courses, the Active Mom guide, or the free video tutorials.

What I Want You to Take Away

1. If you're continuing to set goals, seek support, and keep moving then you're part of this amazing growing movement of Active Moms and you should be proud.

2. Based on the research, the field of pre/postnatal exercise and sport is growing, but we're not where we need to be. However, when it comes to healthcare and fitness, work with people who are seeking updated evidence so they can provide you with the best support.

3. There will always be challenges. Know it's a journey through motherhood and it doesn't have to look perfect. Find someone who can help you navigate the challenges and sift through the noise.

Let’s keep moving, moms! It’s time for you to master mom fitness.