Should I Be Twisting During Pregnancy? (Here’s the Truth.)
If you Google “twisting during pregnancy,” you’ll find a lot of mixed messages — and usually a big, scary NO. The short answer is: it depends. Many people hear “no twisting during pregnancy” and assume they can’t rotate at all for nine months, but that’s not the case. You can safely incorporate upper-body rotation through exercises like thoracic mobility drills, windmills against a wall, or foam roller reach-throughs. The key is maintaining control and good pressure management — especially when rotation is combined with load. Movements like Russian twists, bicycle crunches, or anything requiring you to lean back in a V-sit position are harder to control and can place unnecessary pressure on the core, so those are better to modify or skip. There are always smarter, more supportive options depending on what your body needs.
Our owner Elise sat down with Pelvic Floor Physical Therapist Ariel Edwards, DPT, co-owner of FIXXED, for a full podcast episode here that breaks down everything you should (and shouldn’t) be doing during pregnancy when it comes to fitness, core training, strength, and the pelvic floor.
🎙️ Podcast Episode: “The Truth About Working Out During Pregnancy — What You Should Actually Be Doing” If you’re pregnant, trying, or newly postpartum, this episode is your step-by-step guide to safe and effective prenatal workouts.
Go listen on the Business Muscle Podcast.
✅ Twisting That IS Safe During Pregnancy
You can absolutely rotate through your upper body when:
- You are not compressing or folding through the belly
- You are not leaning back under heavy load
- You can maintain good pressure management (no doming or bulging of the abdomen)
Examples of safe rotational exercises we use at Sweat Fixx:
- Thoracic mobility drills
- Open-book twists
- Thread-the-needle on a foam roller
- Windmills with support from a wall
These help keep your spine mobile, your rib cage moving, and your breathing more efficient — which actually supports pelvic floor function.
🚫 Twisting to Avoid (and Why)
The movements to be cautious of are the ones that require rotation under load while leaning back — because these put more pressure on your linea alba (the connective tissue along the midline of your abdomen).
Exercises we typically skip or modify:
- Russian twists
- Bicycle crunches
- Heavy weighted rotational sit-ups
- Any V-sit style twists
These movements make it harder to control intra-abdominal pressure, which can contribute to coning or diastasis recti.
Benefits of Strength Training During Pregnancy
At Sweat Fixx, we believe so strongly in strength training throughout pregnancy because it helps:
- Maintain strength through your core and pelvic floor
- Reduce aches and pains (especially back and hip pain)
- Support better labor positions and endurance
- Speed up postpartum recovery
- Improve mood, energy, and sleep
Most importantly — it keeps you feeling like YOU.
Not sure where to start?
We offer a free 15-minute consult to help you find the right workouts and modifications for your body.
Fill out this quick form HERE and we’ll reach out. Or check out one of our MOMMY & ME classes!
Pregnancy shouldn’t slow you down — it should empower you.