Maintain a healthy body weight before and during pregnancy
Strengthen the deep core muscles with safe, controlled exercises
Practice proper breathing during exercise and daily activities
Avoid excessive abdominal pressure
Use good posture when sitting, standing, and lifting
Learn safe ways to get in and out of bed
Avoid heavy lifting or use proper lifting technique
Modify exercises that strain the abdominal wall
Engage the pelvic floor and deep core during movement
Progress exercise intensity gradually after pregnancy
Work with a prenatal or postpartum physical therapist
Support the abdomen during activities if recommended by a clinician
Avoid repeated crunches or sit-ups if they cause doming or bulging
Rest and recover adequately between workouts
Follow medical guidance during and after pregnancy