The 1 Move You Need for a Strong Core and Lower Back in Pregnancy and Beyond

It wasn’t long into my second trimester until the pregnancy pains really started kicking in. I’d been lucky enough to feel relatively comfortable at first, but as baby kept growing, my lower back eventually started complaining, then crying, and eventually screaming (preparation for motherhood, you could say).

Even though prenatal yoga helped me feel more comfortable, I knew I had to add a little resistance to my routine. In my search for the most useful pregnancy exercises, I found one that I ultimately fell in love with and still rely on as a mom of two little ones.

If you want to get stronger while embracing the incredible transformation that is pregnancy, the seated good morning exercise might just become your new best friend. Not only can it help alleviate some of that pregnancy discomfort, but it may also improve your overall mobility and posture.

“The good morning is a great movement all around—pregnant or not,” says Arnit Demesmin, CPT, certified personal trainer and pre/postnatal fitness expert. “It’s a movement that specifically targets those muscles we want to strengthen as our belly expands.”

The best part is, it’s gentle enough to fit into your routine without putting too much strain on your body. So grab a chair, and let’s dive into why this simple-yet-effective move should be on everyone’s workout list.

How to do the seated good morning with proper form

Equipment needed:

• A sturdy chair or bench
• Optional: resistance band or light weights (for added resistance)

1. 1.
   Make sure your chair or bench is stable.
2. 2.
   Sit on the edge with your knees bent at about a 45-degree angle and your feet pressed firmly into the ground, hip-width apart.
3. 3.
   Sit up tall with your back straight. Relax your shoulders down and back.
4. 4.
   Place your hands behind your head with your elbows out wide. For more stability, you can cross your arms over your chest.
5. 5.
   Engage your core to support your back throughout the movement.
6. 6.
   Inhale deeply, then hinge forward from your hips, Lowering your torso toward the floor while keeping your back straight and chest lifted. Your upper body should lean forward while your hips remain back.
7. 7.
   Continue to lower until you feel a gentle stretch along the backs of your thighs. Try to avoid rounding your back. Focus on creating a straight line from your head to your tailbone.
8. 8.
   Exhale to slowly raise your torso back up to the starting position, keeping your glutes and core engaged the entire time. That’s one rep.
9. 9.
   Perform one to two sets of 10 to 15 reps, maintaining good form and taking breaks when needed.
10. 10.
    After completing your workout, make sure to sit upright for a moment and take a few deep breaths before you get up and walk around.

The muscles you’ll work doing the seated good morning

“During and after pregnancy, your center of gravity and muscle length, mobility and strength change significantly,” says Judith Meer, PT, DPT, a pelvic rehabilitation specialist and founder of The Pelvic PT. “Strengthening the glutes, hamstrings and lower back muscles are key to maintaining pelvic and spinal strength and alignment when you’re pregnant.”

1. Hamstrings and glutes

As you bend forward, your hamstrings, or the long muscles at the backs of your thighs, are activated to help control the movement. As you return to an upright position, your glutes (or your butt muscles) contract to help lift you back up.

2. Abs and back

The erector spinae, a group of muscles that runs along your spine, activate to keep your back straight. Working these muscles helps build strength in your lower back, which helps with everyday movements and can prevent lower back pain.

“Having a strong back alleviates the stress on your spine and helps with mobility,” Demesmin says. “It also prepares us for postpartum recovery once we need to start lifting things off the floor and carrying car seats and diaper bags.”

And finally, this move engages abdominal muscles, which keep your upper body stable and upright as you move.

“The good morning is a great movement all around—pregnant or not.” —Arnit Demesmin, CPT

The benefits of the seated good morning

One of the biggest advantages of the seated good morning is it activates and strengthens the entire back of your body—specifically your hamstrings, glutes, and lower back—without placing too much strain on your body.

“In my opinion, the core, spine and lower body are the most important areas to train during pregnancy,” Demesmin says. With all the changes in your weight distribution and posture, strengthening these muscles can help support you and relieve pain and discomfort.

1. It improves core stability and support

We get it: You’re probably not thinking about crunching your way to a six-pack if you’re pregnant—but that doesn’t mean you should ignore your core. In pregnancy, your core muscles become weak from stretching over your growing belly, which can lead to issues like back pain and pelvic floor dysfunction, according to the Orthopaedic Hospital of Wisconsin (OHOW).

“Core strength is so important as our belly grows in pregnancy and our center of gravity changes,” Demesmin says. “Working on your core strength helps with posture and balance, and lowers your risk and severity of diastasis recti,” Demesmin says.

It’s true: A strong core provides essential support for the growing belly and can help mitigate back pain, which is a common complaint among pregnant people, according to the American College of Obstetricians and Gynecologists (ACOG).

Working your glutes is also essential for stabilization during pregnancy. “Good mornings strengthen your glutes, improving lower body strength and power,” Demesmin says. “It improves our hip hinge movement, which is so important for preventing injury or back pain.”

2. It boosts flexibility and mobility

Doing a few sets of seated good mornings can improve flexibility in your hamstrings and hips, which are areas that can become tight thanks to the extra weight and postural changes when you’re pregnant. More flexibility and mobility makes daily activities more comfortable, which is especially helpful in those later stages of pregnancy.

3. It’s low-impact and adaptable for all fitness levels

What I loved the most about this move was I was able to modify it to accommodate my needs in every stage of my pregnancy. You can do it with body weight or light resistance (using dumbbells or a barbell, which is what I did) to tailor it to your fitness level and comfort.

Not to mention, this seated exercise was ideal in more ways than one. Sitting provides support and stability, which lowers your risk of falling or losing balance. Plus, there are some days in pregnancy when sitting just feels like a better option than standing—no judgment!

Common mistakes and how to avoid them

When you’re doing the seated good morning exercise, make sure to watch out for these common pitfalls:

• Rounding your back instead of keeping it straight: Think of it as your spine’s moment to shine, not slouch.
• Using too much momentum: Don’t swing your way through the move. Make sure to engage those core muscles to control the motion and really feel the stretch.
• Not keeping your feet planted firmly: If they start to slide or lift, your muscles won’t engage properly and you’ll lose stability.

Safety tips

To do a seated good morning, here are a few additional tips to help you stay safe. As always, talk to your healthcare provider before starting any new exercise routine.

• Be sure that you’re eating enough and staying hydrated throughout the day.
• Start with your body weight, then add resistance as you get more comfortable.
• Focus on slow, controlled movements.
• Listen to your body and stop if you feel any pain or discomfort.
• After completing your workout, make sure to sit upright on your chair or bench for a moment and take a few deep breaths before getting up.

How to add it to your exercise routine

If you’re ready to add the seated good morning to your fitness routine, aim for two to three workouts a week, giving your body time to adapt and grow stronger.

Try doing two to three sets of 10 to 15 reps, which should give you a nice burn without feeling like you’re overdoing it. If you’re feeling confident, gradually increase the reps or add some light weights to challenge yourself.

And remember, during (and after) pregnancy, it’s all about quality over quantity—focus on your form to maximize the benefits of your workout. Pair it with some of your favorite stretches or other gentle exercises, and you’ll be well on your way to a strong, healthy pregnancy and postpartum.