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.