ALIGN. BREATHE. CORE. – The ABCs of Pregnancy Fitness

We all want that tight, toned core. But here’s the thing: your core isn’t just about looking good in a bikini (though, hey, that’s nice too!). It's one of the most important muscle groups in your entire body. Your core plays a key role in good posture, stabilizing your spine, and maintaining your balance—especially during pregnancy. Trust us, mamas, it’s time to give your core the love and attention it deserves.

Pregnancy changes everything. Hormonal shifts, a growing belly, bigger boobs (hello, milk jugs!), joint instability, and changes to your center of gravity. And, as your pregnancy progresses, your body will adjust to the growing weight. That’s when your alignment can take a hit. Your center of gravity moves forward, your shoulders might round, and your lower back may develop that signature “pregnancy curve.” It all adds up to some serious discomfort.

So, how do we keep things in check? With your ABCs! No, not the alphabet you learned in preschool. We’re talking about Alignment, Breath, and Core—the three principles that make up the foundation of our approach to movement for maternity, motherhood and beyond.

Let’s break it down:

A: ALIGNMENT

Because Posture Matters, Especially Now

Alignment is key to feeling your best. During pregnancy, your body is working overtime to accommodate that adorable little belly, but all those changes can throw your posture out of whack. You might find yourself slumping forward or developing a “duck” back posture. Uh-oh! Bad posture during pregnancy can lead to back pain, tension in your shoulders, and a whole lot of discomfort.

So, let’s talk about good posture (the kind that’ll have you feeling like the strong, empowered mama you are). Here’s what you want to keep in mind:

Ears Over Shoulders: Imagine there’s a string pulling your ears straight up toward the ceiling. You want your neck to be aligned with your spine. Keep that chin up and avoid letting it poke forward.

Shoulders Back and Down: Your shoulders should be in line with your hips, not rounded forward. This will help reduce tension and avoid that “hunched” feeling

Ribs Over Pelvis: We’re not saying you have to stand like a soldier, but try to make sure your ribs don’t jut out. Instead, think of bringing them gently over your pelvis to keep your spine in its natural alignment.

When you sit, aim for those sitz bones (those two bones in your bum). They should be pressing into the chair, not your tailbone. Tucking your tailbone can mess with your glutes, core, and back. Not cute. So, sit tall and proud!

Aligning your body might feel like a workout at first, but trust us, it’s totally worth it. Once you get the hang of it, your body will thank you by feeling stronger and more supported throughout pregnancy.

B: BREATH

Relax, Mama, You’ve Got This

Breathing sounds simple enough, right? But pregnancy can mess with your breathing patterns, especially if your posture isn’t on point. As your baby grows, your diaphragm gets a little squished, which can make it harder to take a deep breath. Deep, diaphragmatic breathing is like a secret weapon during pregnancy. Not only does it help reduce stress, but it also helps with core stability and recovery postpartum.

Here’s how to breathe like a pro:

Get Comfortable: Sit up tall or lie down on your back (or lay on your side if currently in 2nd and 3rd trimester.)

Hands On Your Belly and Ribcage: Place one hand on your belly and the other on your ribcage. Inhale deeply and feel both expand—your belly should rise and your ribcage should open up.

Focus On Your Breath: Slow and steady wins the race here. Inhale through your nose, and exhale through your mouth. Let go of any tension in your shoulders or neck as you breathe.

Why does this matter? Diaphragmatic breathing not only helps calm your nervous system (which is so helpful when you’re feeling stressed or anxious), but it also supports your pelvic floor and helps prevent issues like incontinence and diastasis recti (that’s the separation of your abdominal muscles that can happen during pregnancy).

When your alignment is good and your breath is flowing, your body is in a much better position to handle the changes pregnancy throws at you.

C: CORE

Strengthen from the Inside Out

Okay, let’s talk about your core. This isn’t just about looking cute in skinny jeans after baby comes—this is about building the strength and stability you need to support your growing belly and, eventually, your postpartum recovery.

Your core is made up of four major muscles—the “Core 4”:

Transverse Abdominis: Your deepest abdominal muscle, like a natural girdle.

Multifidus: Muscles along your spine that support your back.

Diaphragm: It’s not just for breathing—it helps stabilize the core.

Pelvic Floor: The muscles at the base of your pelvis that hold everything in place.

These muscles work together to stabilize and protect your spine, especially when you’re carrying the weight of that growing baby. And when they’re working in harmony? You’ll feel more balanced, stronger, and less likely to suffer from things like back pain, pelvic discomfort, and post-birth recovery issues.

To strengthen your core during pregnancy, we focus on exercises that engage all of these muscles. We want them to work together, not in isolation, to build a solid foundation for everything else. This means less pressure on your back, a more supported pelvis, and a smoother postpartum recovery.

Plus, a strong core helps maintain good posture and breath, reducing the stress your body experiences from the changes of pregnancy.

Ready to Move, Mama?

If you’re pregnant (or just had a baby), it’s time to give your body some love. By focusing on alignment, breath, and core strength, you’ll feel more supported, energized, and confident throughout your pregnancy journey. At ABC Fit Collective, we’re here to guide you through every step with personalized 1:1 training & the ABC Fit Virtual Gym that’s safe, fun, and designed just for YOU.

We know motherhood is tough, but with the right fitness plan, you can feel stronger, more in control, and ready to take on whatever life throws at you. So, let’s get moving—because you deserve to feel amazing!