Busting the Biggest Exercise Myths for Pregnancy and Postpartum—So You Can Work Out with Confidence

If you’re pregnant or newly postpartum, you’ve probably heard a lot of conflicting advice when it comes to working out:

“Don’t let your heart rate get too high!”
“No crunches, ever!”
“Just wait until 6 weeks to start moving again.”

With so much fear-based, outdated information floating around, it’s hard to know what’s safe and what’s just plain wrong.

So let’s clear the confusion. Here are the most common fitness myths I hear—and what’s actually true.

🤰 Pregnancy Exercise Myths (and What’s Actually True)

1. “You should avoid all core work during pregnancy.”

Truth: You should avoid exercises like abdominal crunches, but core work that builds connection and control is essential. If your breath-pelvic floor-core connection is strong (aka you know how to engage your core properly), there honestly aren’t too many exercises that are off-limits—as long as you’re not experiencing coning, doming, pelvic floor pressure, or pain.

Planks can be safe if done well. Twisting core exercises can be safe and should be included if done well. But again—it all comes down to execution.

My recommendation? Focus on anti-core training to help create a strong, stable base for pregnancy and beyond. These exercises help support your growing belly, manage pressure, and set the stage for smoother postpartum recovery.

🔗 Read more about anti-core training here.

2. “You can’t start exercising if you weren’t active before pregnancy.”

Truth: Movement is beneficial at every level. Even if you were sedentary pre-pregnancy, it’s safe to begin gentle strength training, walking, and breath-based core work—as long as you’re cleared by your doctor and guided by someone who understands prenatal modifications.

If you’re new to exercise, aim to keep your intensity low using either the talk test (you should be able to have a conversation during your workout) or a rate of perceived exertion below 5.

3. “Exercise will cause miscarriage or harm the baby.”

Truth: If your pregnancy is healthy and cleared by your provider, movement is protective—not risky. A 2023 meta-analysis involving over 3,700 individuals found no link between low to moderate intensity exercise and miscarriage. In fact, exercise promotes circulation, supports mental health, reduces discomfort, and helps prepare your body for labor.

The key is individualization: those with a history of early loss or undergoing fertility treatment may benefit from scaling back on super high-intensity exercise early on and easing into movement during the earliest stages of pregnancy.  A UMass Amherst study linked high-strain exercise during implantation to early, subclinical (before pregnancy is clinically confirmed) loss in some cases. 

4. “You should stop working out as soon as you feel tired.”

Truth: While listening to your body is key, fatigue doesn’t mean stop—it means adjust. Gentle movement can increase energy, improve sleep, and reduce aches and swelling.
Here’s how it often plays out:

• • • First trimester: Adjust intensity, volume, and frequency for nausea and fatigue.
    • Second trimester: Energy rebounds—lean in!
    • Third trimester: Decrease workout volume, increase restorative mobility and birth prep.

5. “High-impact workouts like jumping or HIIT are off-limits.”

Truth: For some women, these movements can stay in rotation. It depends on your body’s readiness, pelvic floor function, and core strength. You may need to modify or swap certain movements—but blanket restrictions aren’t necessary for everyone. It’s about pressure management, not prohibition.  

For a deeper dive on whether your body is up for high impact workouts, click here.

🤱 Postpartum Fitness Myths You Can Leave Behind

1. “You need to wait until 6 weeks postpartum to start any movement.”

Truth: You should wait to resume intense exercise, but gentle, guided movement (like breathwork and mobility) can begin within days. Healing happens faster with blood flow, connection, and support so intentional rehab matters.  

Another one I hear: “You’re fully healed at 6 weeks”
Actually, no. Scar tissue (perineal or c-section) may have healed externally, but internal scar and full-body recovery (core, pelvic floor, stability, strength) takes time. Intentional rehab matters.

2. “You should avoid core work until you’re fully healed.”

Truth: The right kind of core work is critical to healing. Avoid crunches and high-intensity ab work, yes—but begin with deep core reconnection through breathing, 360° expansion, and gentle engagement of the transverse abdominis.  Once mastered, add in more rehab-focused movements like heel slides, heel drops, thigh lifts, bird dogs, etc.  But then, make sure you progress those movements or your progress and strength will stall!

What about if you have Diastasis Recti?  Yes, you can work out with diastasis if you manage pressure and avoid coning. Function matters more than the gap.  In fact, in order to properly heal a diastasis, you have to challenge your core beyond its current capabilities (just like any other muscle!)

3. “If you’re leaking, your pelvic floor is weak so you should do more kegels.”

A close second: “Leaking is just part of being a mom now.”

Truth: Common? Yes. Normal? No!  Leaking is often a pressure problem—not a “weakness” problem.  In fact, most women (especially type A women or those who had a long vaginal delivery) have pelvic floors that are too “tight,” overactive, or rigid, not weak/underactive.

Kegels alone aren’t the solution…and often not the solution at all!   A full-body strategy that includes breathwork, alignment, glute/hip/inner thigh strength, and core stability is often the answer.  Seeing a professional like a pelvic floor PT or postpartum fitness specialist well versed in pelvic floor mechanics (hey, hi!) can help you determine what’s causing pelvic floor symptoms like leaking.

4. “If you had a C-section, you can’t do strength or core work for months.”

Truth: That advice keeps too many moms sidelined unnecessarily. Breath-based core work is actually one of the best ways to begin healing after a C-section—it helps reconnect your deep abdominal muscles, improve posture, and manage internal pressure safely. But recovery isn’t limited to core rehab alone.

Gentle resistance movements—like glute bridges, wall sits, and banded rows—can be safely incorporated as you rebuild foundational strength. These exercises support pelvic stability, increase circulation, and prep your body for higher-load training down the road.

When done right, progressive strength training plays a vital role in restoring function, boosting confidence, and reducing injury risk. Your body hasn’t forgotten how to be strong—it just needs the right plan to get there.

5. “You’ll lose your milk supply if you start exercising postpartum.”

Truth: Moderate exercise does not harm your supply. Studies show no negative effect on milk composition or volume. In fact, movement improves hormone balance, circulation, and mood—factors that support supply when paired with proper hydration and nutrition.

🔥 If you’re lifting, running, or doing more intensive training postpartum, just be sure your intake and recovery match your output.

🚨 What actually impacts supply?

→ Under-fueling
→ Dehydration
→ Inadequate recovery

✨ Stay hydrated, eat enough, and listen to your body.

When in Doubt, Ask!

If you’ve believed any of these myths—you’re not alone. There’s a LOT of noise out there. But you deserve movement advice that’s evidence-based, individualized, and empowering.

Motherhood doesn’t pause your strength—it rewrites how you build it.  With the right strategy, you can feel confident, strong, and fully supported through every phase of motherhood.

Ready for Smarter Pregnancy and Postpartum Fitness Support?

Here’s how I can help:

✨ Renewal After Birth – A 6-week postpartum program designed to restore core + pelvic floor strength in minutes a day.

✨ C-Section Recovery – A step-by-step plan to rebuild safely after a Cesarean—without overdoing it.

📞 Book a Call – Want 1-on-1 help? Let’s build a movement and recovery plan personalized to your body and goals.

💬 DM Me – Feeling overwhelmed? Message me. I’ll help you figure out what your next step should be—no pressure.