Plank, Baby, Plank: The Truth About Doing Plank Exercises While Pregnant

AvatarByGenny Wilkinson Exercise

Pregnancy is a beautiful journey that brings about significant changes to a woman’s body. While many expecting mothers may fear the thought of losing their strength and toned physique, it is important to remember that exercise can still be a part of their routine. However, with limited options due to safety concerns, many women wonder if it is possible to continue doing plank exercises during pregnancy. So, can you do plank exercises while pregnant? Let’s find out. In this article, we will explore the benefits and risks of doing planks during pregnancy and provide some useful tips for modifying this popular exercise to suit your changing body.

The Benefits of Doing Plank Exercises During Pregnancy

Plank exercises have become increasingly popular in recent years due to their ability to strengthen the core muscles and improve overall fitness. However, many women wonder if doing plank exercises is safe during pregnancy. The short answer is yes, with some modifications. In fact, incorporating plank exercises into your prenatal fitness routine can have numerous benefits for both you and your growing baby.

One of the primary benefits of doing plank exercises during pregnancy is maintaining a strong and stable core. As your baby grows, your body undergoes significant changes, including an expanding uterus, shifts in your center of gravity, and changes in posture. This can put extra strain on the muscles in your back and pelvis, leading to discomfort or pain. By strengthening your core muscles through plank exercises, you can help alleviate some of this strain and support your body as it adjusts to your changing shape.

In addition to providing a strong foundation for your growing belly, plank exercises also have positive effects on other areas of the body. The muscles in the back and shoulders are also engaged during plank exercises, helping to improve posture and relieve tension in these areas. As many pregnant women experience back pain due to increased weight and changes in posture, incorporating plank exercises into their routine can offer welcome relief.

Another benefit of doing plank exercises while pregnant is improved balance and stability. As mentioned earlier, as the baby grows, a woman’s center of gravity shifts forward. This can make even simple tasks like standing or walking feel more challenging than usual. By working on improving balance through planks, pregnant women can feel more confident and stable when performing day-to-day activities.

Moreover, maintaining regular physical activity during pregnancy has been shown to have positive effects on mood and mental health. Exercise releases endorphins that can help reduce stress levels and improve overall well-being. For pregnant women dealing with hormonal changes that may impact emotions or stress levels, incorporating plank exercises into their routine can offer a much-needed mood boost.

It is crucial to note that, while doing planks during pregnancy can have numerous benefits, it is essential to take proper precautions and modify the exercises as needed. As your body changes, you may need to adjust the positioning of your plank or decrease the amount of time you hold the position. It is always a good idea to check with your healthcare provider before starting any new exercise routine while pregnant.

Safe Modifications for Plank Exercises While Pregnant

While planks are generally a safe exercise during pregnancy, certain modifications should be made to ensure the safety and comfort of both you and your baby. Below are some of the modifications that can be made to standard plank exercises for pregnant women:

1. Use a low-impact positioning: Instead of getting into a standard high-plank position on your hands and toes, opt for a low-impact modification by supporting yourself on your forearms and knees. This will provide more support to your core and alleviate pressure on your lower back.

2. Reduce the duration: Instead of holding the plank for an extended period, such as one minute, try reducing the duration to 30 seconds or less. Listen to your body and rest whenever needed.

3. Incorporate side planks: Side planks target different muscles than traditional front-facing planks, making them an excellent addition to a prenatal fitness routine. Use caution when getting into this position and avoid putting too much weight on one arm or side.

4. Utilize props: If you are experiencing discomfort in your wrists or hands while holding the plank position, consider placing yoga blocks or towels under your palms for extra support.

5. Stand up planks: Another modification that can be used during pregnancy is doing standing planks against a wall instead of getting onto the ground. This will still engage your core muscles but with less pressure on your back and joints.

It is essential to listen to your body and modify plank exercises as needed. While it may be tempting to push yourself, remember that you are growing a baby, and it is crucial to prioritize your safety and comfort.

When to Avoid Plank Exercises During Pregnancy

While plank exercises can provide numerous benefits during pregnancy, there are some cases where it may be best to avoid them altogether. Women who have a history of complications during pregnancy, such as preterm labor or cervical incompetence, should consult with their healthcare provider before incorporating any exercise routine into their pregnancy.

Additionally, if you experience pain or discomfort while performing plank exercises or any other type of physical activity during pregnancy, stop immediately and consult with your healthcare provider. It is always better to err on the side of caution when it comes to exercising while pregnant.

Furthermore, if you have been instructed by your healthcare provider to limit physical activity or have conditions such as gestational diabetes or preeclampsia, it is best to avoid plank exercises altogether and focus on low-impact activities approved by your doctor.

Precautions for Doing Plank Exercises During Pregnancy

As with any new exercise routine during pregnancy, it is crucial to take proper

Can You Do Plank Exercises While Pregnant

Understanding Plank Exercises

Plank exercises are a form of bodyweight exercise that focuses on engaging the core muscles. It involves maintaining a position similar to a push-up, but holding it for an extended period of time. This movement primarily targets the abdominal muscles, but also engages the arms, shoulders, and back.

Benefits of Plank Exercises

Plank exercises have become increasingly popular due to their numerous benefits. They require no equipment, can be done anywhere, and effectively strengthen the core muscles. A strong core is essential for maintaining good posture, reducing lower back pain, and improving balance and stability. Plank exercises also improve overall muscle tone and can even aid in weight loss when combined with a healthy diet.

Pregnancy and Exercise

It is well-known that regular exercise during pregnancy has positive effects on both the mother and baby’s health. It helps reduce complications such as gestational diabetes, high blood pressure, and may even improve labor outcomes. However, pregnant women are often cautious about which exercises are safe for them to perform.

The Safety of Planks During Pregnancy

The safety of plank exercises during pregnancy heavily depends on each woman’s individual circumstances. It is always best to consult with your doctor or midwife before starting any exercise regime while pregnant. However, in general, planks can be considered safe if performed correctly and under proper supervision.

When NOT to do Planks While Pregnant:

  • If you have complications such as vaginal bleeding or fluids leaking.
  • If you have a preexisting medical condition that could be worsened by physical activity.
  • If your doctor or midwife has advised against physical activity for specific reasons.
  • If you have a weakened pelvic floor or abdominal muscles.

When it’s okay to do Planks While Pregnant:

  • If you have a low-risk pregnancy and have been cleared for physical activity by your doctor or midwife.
  • If you are in your first trimester and have been doing planks prior to getting pregnant, with proper form and supervision.
  • If you are in your second or third trimester and have been consistently doing planks throughout your pregnancy, with proper form and supervision.
  • If modifications are made to accommodate the physical changes during pregnancy. (More on this below)

Safety Precautions When Doing Planks During Pregnancy

To ensure the safety of both the mother and baby, there are several precautions that should be taken when doing plank exercises while pregnant.

Listen to Your Body

During pregnancy, your body goes through numerous changes that may make certain movements uncomfortable or difficult. It is crucial to listen to your body’s signals and stop if something doesn’t feel right. This could include dizziness, pain, or discomfort in any specific area. Always start slowly with modifications and gradually build up intensity if it feels comfortable.

Use Proper Form

Using proper form is essential for any exercise, but even more so during pregnancy. Planks target the abdominal muscles and can put pressure on the back if not done correctly. During pregnancy, this could lead to discomfort or even back pain. Always engage your core by pulling your belly button towards your spine while keeping a straight line from shoulders to hips.

Modifications for Pregnancy

As mentioned before, modifications may need to be made to accommodate the changes that occur during pregnancy. Here are some modifications to consider:

Use a Supportive Surface

Using a mat or carpeted surface can provide more comfort and support for your body when doing planks while pregnant.

Perform Elevated Planks

Elevating your upper body on a bench, table, or wall can take the pressure off your lower back and engage the core muscles without straining the spine.

Avoid Holding for Too Long

Holding planks for extended periods, especially during pregnancy, can put too much strain on the body. Start with shorter intervals and gradually increase as your body gets stronger.

The Bottom Line

In conclusion, plank exercises can be safe to do during pregnancy if done correctly and with proper supervision. Always consult with your doctor or midwife before starting any exercise regime while pregnant, and listen to your body’s signals. Remember to use proper form and modify if needed to accommodate the physical changes of pregnancy. Stay consistent, but also listen to your body’s limits and make adjustments as necessary. With these precautions in mind, you can safely enjoy the benefits of plank exercises while pregnant.

1. Can I do plank exercises while pregnant?
Yes, it is generally safe to do plank exercises during pregnancy as long as you listen to your body and make modifications as necessary. However, it is always recommended to consult with your doctor before starting any new exercise routine.

2. Are there any risks associated with doing plank exercises while pregnant?
The main risk associated with doing plank exercises during pregnancy is abdominal separation, also known as diastasis recti. To prevent this, it is important to engage your core muscles correctly and avoid over-stretching.

3. How often should I do plank exercises while pregnant?
It is recommended to do plank exercises 2-3 times a week, but listen to your body and take breaks when needed. It’s important not to overdo it and always consult with your doctor if you have any concerns.

4. Can I do all types of planks while pregnant?
It is generally safe to do modified planks such as knee planks or side planks during pregnancy. However, high-intensity planks or those that put excessive pressure on the abdomen should be avoided.

5. Is it safe to hold a plank for an extended period of time while pregnant?
It is not recommended to hold a plank for an extended period of time while pregnant as it can put too much strain on the abdominal muscles and potentially lead to diastasis recti. It’s best to aim for shorter durations with proper form instead.

6. Are there any specific modifications I should make when doing plank exercises during pregnancy?
Yes, there are a few modifications you can make when doing plank exercises while pregnant, such as keeping your knees bent in a knee plank or placing your hands on an elevated surface instead of the ground for a neutral spine position. Consult with a pre/postnatal fitness specialist for personalized modifications.

In conclusion, the general consensus among medical experts is that plank exercises can be safely performed during pregnancy. However, it is crucial to consult with a healthcare provider before incorporating any new exercises into your routine and to always listen to your body. Pregnancy planks can provide numerous benefits for expectant mothers, such as improving core strength, reducing lower back pain, and preparing the body for labor and delivery. It is also essential to modify plank exercises according to your individual needs and abilities, as each pregnancy is different. It is always better to err on the side of caution and prioritize the safety and well-being of both the mother and baby. Ultimately, maintaining a healthy level of physical activity during pregnancy can lead to positive outcomes for both the mother and child. So, if you are pregnant and wondering if you can do plank exercises, rest assured that with proper precautions and modifications, you can safely enjoy the benefits of this popular exercise.

Author Profile

Avatar
Genny Wilkinson
Genny Wilkinson began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.