Why “Anti” Core Exercises Are the Smartest Way to Train During Pregnancy and Postpartum

We know that crunches and sit-ups aren’t the move during pregnancy or early postpartum. But after months of heel slides and side planks… well they’re probably boring AF and you might be wondering:

“What else can I do to actually feel strong again?”

Girl—so much.

Today we’re diving into one of the most effective (and overlooked) ways to build core strength safely during pregnancy and postpartum: anti-core exercises.

These movements help your core do what it’s actually designed to do: stabilize, protect, and support your body—without pressure, pain, or pelvic floor strain.

👇 Scroll down for the breakdown—and don’t miss the full VLOG demo where I walk you through how to do each move.

🧠 What Are “Anti” Core Exercises (and Why Are They So Effective?)

Your core’s real job isn’t to twist or fold—it’s to resist movement.

When it does that job well, it:
✅ Protects your spine, joints, and organs
✅ Transfers force between upper and lower body
✅ Builds true strength that shows up in lifting, labor, and mom life
✅ Supports your body in pregnancy (hello rib flare and pressure management)
✅ Reduces your risk of injury and strain postpartum

Anti-core training is especially powerful when:

• Your abs are stretched or healing
• Your pelvis is shifting
• You’re carrying a baby (or two) and all their gear
• You’re navigating unpredictable body changes

There are four main categories of anti-core training (plus a bonus fifth), so let’s dig into what each one does—and exactly how to do it.

🔒 1. Anti-Extension Core Work

Goal: Resist arching your back or flaring your ribs
These moves fire up your frontline deep core to protect your linea alba, manage pressure, and reduce tension on your pelvic floor.

🔥 Some Anti-Extension Exercises:

• • Band Resisted Deadbug
  • Kneeling Ball Roll-Out
  • Half Kneeling Overhead Press with Extension Tension
  • Bear Hold / Crawl / Lateral Crawl

🧱 2. Anti-Flexion Core Work

Goal: Resist folding forward
These movements strengthen your posterior chain (glutes, spinal stabilizers) to support your posture—especially helpful when you’re feeding or carrying a baby.

🔥 Some Anti-Flexion Exercises:

• • Tall Kneeling Press Out
  • Banded Anti-Flexion Hold
  • Sumo Squat Press Out
  • Hip Extension Machine Hold

🔄 3. Anti-Rotation Core Work

Goal: Resist twisting
This category strengthens your obliques and sling systems, which stabilize your core when carrying weight (hi, car seats and baby carriers).

🔥 Some Anti-Rotation Exercises:

• • Bird Dog Row
  • Bear Pull Through
  • Pallof Press (Standing, Kneeling, Squatting)
  • Landmine Twist

⚖️ 4. Anti-Lateral Flexion Core Work

Goal: Resist side bending
Perfect for postpartum imbalances or always carrying your baby or car seat on one side.

🔥 Some Anti-Lateral Flexion Exercises:

• • Tall Kneeling Static Hold
  • Suitcase Carry, March, or Hold
  • Unilateral Weighted Squats
  • Kneeling Triangle Oblique Reach

🌐 BONUS: Multiplanar Core Work

These movements challenge your core to resist more than one direction at a time, mimicking real-life movement patterns.

🔥 Some Multiplanar Core Exercises:

• • Overhead Pallof Press (anti-rotation + anti-lateral flexion)
  • Half Kneel to Standing Overhead DB Hold (anti-extension + anti-lateral flexion)
  • Half Kneeling KB Windmill (all of them!)
    

🎥 Watch the VLOG:

Want to see these exercises in action? I demo each movement above in this week’s VLOG so you can train smarter, not harder.
👉 Watch it here! 

👉 And for more of each, check out these playlists:

• • Anti-Extension Core Exercises
  • Anti-Flexion Core Exercises
  • Anti-Rotation Core Exercises
  • Anti-Lateral Flexion Core Exercises

🤰 When Can I Start These Core Exercises?

Pregnant?
Many of these can be safely adapted for all trimesters—just watch for pressure, rib flare, and coning. Start with isometrics and build from there.

Postpartum?
Begin with breathwork + basic anti-core isometrics, then progress based on how your core and pelvic floor feel. Check out this blog for guidance on how to safely start in your fourth trimester.

Final Thoughts: Train Your Core to Stabilize Your Body

If you want to feel strong and capable (without leaking, pain, or setbacks), your core needs to stabilize first—and that’s exactly what these anti-core movements train.

No crunches required. Just smart strategy, safe strength, and real results.

Want Help Building a Stronger, More Functional Body?

✨ Still Lifting, Just Shifting E-Book – My trimester-by-trimester strength training guide packed with upper and lower body modifications to help you stay strong and safe throughout pregnancy.

💪🏽 Renewal After Birth – My 6-week postpartum recovery plan designed to gently rebuild your core, reconnect your breath, and help you feel confident in your body again—without guessing what’s safe.

 📞 Book a Call – Let’s build a recovery-focused, strength-building plan that fits your body and your life.

💬 DM Me – Not sure where to start or if you’re ready? I’ll walk you through it and help you feel confident in your core again.