Pregnant and Planking: Debunking the Myth of Exercising Safely During Pregnancy

AvatarByJeff Duncan Exercise

Pregnancy is an exciting and transformative time, but it can also bring feelings of uncertainty when it comes to exercise. As expectant mothers, we want to stay healthy and active while also keeping our growing babies safe. One popular exercise that has gained a lot of attention in recent years is the plank. But amidst the endless advice and contradicting information, many pregnant women find themselves wondering – can I do plank exercises while pregnant? In this article, we will delve into this question and provide you with all the necessary information so that you can make an informed decision about incorporating planks into your prenatal fitness routine.

The Benefits of Plank Exercises During Pregnancy

During pregnancy, it is important for women to maintain a healthy and active lifestyle. Exercise during pregnancy can not only benefit the mother, but also the developing baby. One of the exercises that can greatly benefit pregnant women is plank exercises. Plank exercises are a core strengthening exercise that can be done on both hands and forearms, making it a versatile and safe option for expecting mothers.

Planks work on strengthening abdominal, back, and hip muscles which are crucial for the changes that occur in a pregnant woman’s body. As your belly grows, your body will naturally shift your center of gravity forward, leading to an increase in lower back pain. By regularly incorporating plank exercises into your fitness routine, you can reduce the risk of developing back pain and strengthen your core muscles to better support your growing belly.

In addition to preventing back pain, planks can also help with posture and balance. As the baby grows, the abdominal muscles stretch and weaken which can cause round ligament pain. Plank exercises help to strengthen these muscles which in turn will improve posture and prevent injury or strain on ligaments.

Furthermore, planks are also great for preparing for labor and delivery. As labor requires a lot of endurance and strength, regular plank exercises during pregnancy can help build up these assets. By strengthening the core muscles used during labor, it can make delivery easier and more efficient.

Possible Modifications for Pregnant Women

It is important to note that as an expecting mother, modifications may need to be made when doing plank exercises to accommodate the growing belly and changing body. Below are some suggested modifications that can make planks more comfortable and safe during pregnancy:

1) Modify from full planks to incline planks: Instead of placing all of your weight on your hands or forearms in a full plank position, try elevating your upper body on a bench, chair or wall to reduce the pressure on your lower back.

2) Use props for support: If incline planks are still too challenging, try using props like a stability ball or yoga block to support your upper body while doing planks.

3) Keep knees or elbows on the ground: If you experience any discomfort when doing full planks, try keeping your knees or elbows on the ground while performing the exercise. This reduces pressure on your belly and provides extra support.

4) Don’t plank for too long: Plank exercises should not be done for long periods of time as this can strain the abdominal muscles. Try keeping your plank holds to 20-30 seconds at a time before taking a break.

5) Seek guidance from a professional: It is always recommended to consult with a fitness trainer who is experienced in working with pregnant women before starting any exercise routine. They can provide personalized modifications and guidelines based on your individual needs and fitness level.

Precautions to Take While Doing Plank Exercises During Pregnancy

While plank exercises can bring numerous benefits during pregnancy, there are also some precautions that should be taken to ensure the safety of both mother and baby:

1) Avoid plank exercises if you have diastasis recti: Diastasis recti is a condition where the abdominal muscles separate due to pregnancy. Plank exercises can put additional stress on these weakened muscles, making it important to avoid them until after delivery.

2) Stop immediately if experiencing pain: If you feel any discomfort or pain while doing plank exercises, stop immediately and consult with your doctor. You may need to adjust or modify your exercise routine in order to prevent further discomfort or injury.

3) Be cautious during the third trimester: As delivery draws closer, it is best to decrease the intensity of plank exercises significantly and opt for more gentle core strengthening activities like pelvic tilts or modified crunches.

4) Stay hydrated and listen to your body: During pregnancy, it is essential to stay hydrated and listen to your body. If you feel dizzy or light-headed during plank exercises, take a break and hydrate before continuing. It is important to never push yourself too hard and always put the safety of you and your baby first.

Incorporating Plank Exercises Into Your Fitness Routine

If you are new to planks or have never done them before, it is best to start slow and gradually increase intensity as your doctor approves. As mentioned earlier, it is best to consult with a fitness trainer who is knowledgeable in working with pregnant women before starting any new exercise routine. They can help guide you in proper form and modifications specific to your needs.

It is recommended to incorporate plank exercises 2-3 times per week into your fitness routine along with other safe forms of exercise like walking, swimming, or prenatal yoga. Over time, you can aim for longer hold times or more repetitions as your body becomes stronger.

Some tips for performing proper planks include: keeping the core engaged throughout the exercise, maintaining a neutral spine position, and breathing deeply throughout. It may also be helpful to visualize that you are pulling your belly button towards your spine

Benefits of Doing Plank Exercises During Pregnancy

Pregnancy is a time of major changes in a woman’s body, both physically and emotionally. With all these changes, it may seem overwhelming to consider adding regular workouts to your routine. However, staying active during pregnancy has numerous benefits for both the mother and the baby. And one exercise that has gained popularity among pregnant women is the plank exercise.

Plank exercises are a simple yet effective way to work on your core strength, stability, and posture. But can you do plank exercises while pregnant? The answer is yes! In fact, planks can bring numerous benefits to you and your growing baby during this crucial time.

Here are some of the top benefits of incorporating plank exercises into your pregnancy workout routine:

1. Maintain a Strong Core

During pregnancy, your growing baby causes a change in your center of gravity, which can lead to back pain and poor posture. Plank exercises specifically target the muscles in the abdominal area that support your spine, providing you with a strong core. This helps alleviate back pain and allows you to maintain good posture throughout your pregnancy.

Moreover, having a strong core can also make labor and delivery easier as it helps with pushing during contractions. By keeping up with regular plank exercises during pregnancy, you are preparing yourself for a smoother delivery.

2. Improved Balance and Stability

As mentioned earlier, pregnancy brings about changes in your body’s center of gravity. This affects how you maintain balance and stability when walking or performing other everyday movements. Including planks in your workout routine can help improve both balance and stability by targeting muscles in the abdominals, glutes, and legs.

By doing so, not only will it decrease your likelihood of falling or getting injured but also make daily activities such as carrying groceries or picking up your toddler easier.

3. Strengthen Pelvic Floor Muscles

The pelvic floor muscles play a vital role in supporting your bladder, bowels, and uterus. During pregnancy, these muscles can become weakened due to the increased pressure on them from the growing baby. This can result in common issues like urinary incontinence and pelvic pain.

Plank exercises engage the pelvic floor muscles, making them stronger and more resilient. This can help prevent or alleviate these common issues during and after pregnancy.

4. Prepare for Postpartum Recovery

Giving birth is no easy feat, and it takes time for your body to heal and recover postpartum. However, by regularly doing plank exercises during pregnancy, you are preparing your body for the physical demands of childbirth.

Not only does it strengthen your core muscles that are vital for pushing during labor, but it also strengthens the abdominal muscles that may become stretched during pregnancy, leading to Diastasis Recti. By keeping these muscles strong, you can aid in a faster postpartum recovery.

5. Boost Energy Levels

Pregnancy can be exhausting as your body works overtime to nourish both you and your growing baby. Incorporating plank exercises into your workout routine helps increase blood flow throughout your body, delivering oxygen and necessary nutrients to both you and the baby.

By doing so, not only does it keep you energized during pregnancy but also contributes to a healthy pregnancy overall.

Precautions to Take When Doing Plank Exercises During Pregnancy

While plank exercises can bring about numerous benefits during pregnancy, there are certain precautions that need to be taken to ensure the safety of both you and your baby:

1. Talk to Your Doctor: Before starting any exercise routine while pregnant, it is essential to consult with your doctor first. They will be able to advise you on specific modifications or limitations based on your pregnancy and overall health.

2. Listen to Your Body: Pregnancy is not a time to push your limits. If you feel any discomfort or pain while performing plank exercises, stop immediately. It’s important to listen to your body and know when it’s time to take a break or modify the exercise.

3. Avoid Overheating: As your body temperature rises during pregnancy, it is important to avoid overheating while exercising. This can lead to dehydration and an increased heart rate, which can be dangerous for both you and your baby. Make sure to stay hydrated and take frequent breaks during your workout.

4. Modify the Exercise: As your pregnancy progresses, you may need to modify the plank exercise to accommodate your growing belly. Consider doing plank exercises on an elevated surface, such as a stability ball or chair, or perform planks from a kneeling position instead of a full plank.

5. Don’t Hold Your Breath: It is essential to maintain proper breathing techniques while doing any exercise, including planks. Holding your breath can increase blood pressure and limit oxygen supply to you and your baby. Breathe steadily throughout the exercise.

Alternative Exercises During Pregnancy

While planks are generally considered safe for pregnant women, they may not be suitable for everyone

1) Can I do plank exercises during pregnancy?
Yes, you can do plank exercises during pregnancy but it is important to modify them and check with your doctor before starting any new exercise routine.

2) Are plank exercises safe for both the mother and the baby?
When done correctly, plank exercises can be safe for both the mother and the baby. However, it is recommended to consult with your doctor before doing any type of exercise during pregnancy.

3) What modifications should I make to my plank routine during pregnancy?
During pregnancy, it is important to avoid exercises that put pressure on the abdomen. To modify your plank routine, you can try doing them on your knees instead of toes or using an elevated surface for support.

4) Can plank exercises help with back pain during pregnancy?
Yes, plank exercises can help strengthen your core muscles which may alleviate some back pain. However, make sure to do them correctly and avoid any strain on your back.

5) When should I avoid doing planks during pregnancy?
If you experience any pain or discomfort while doing planks or if you have a high-risk pregnancy or have been advised by your doctor to avoid strenuous exercise, then it is best to avoid doing planks during pregnancy.

6) How many times a week should I do plank exercises while pregnant?
It is recommended to consult with your doctor or a certified prenatal fitness expert for personalized recommendations. On average, 2-3 times a week of modified plank exercises may be safe during pregnancy. However, listen to your body and do not overexert yourself.

In conclusion, the question of whether or not one can do plank exercises while pregnant is a popular and important topic for expecting mothers. After examining various research studies and expert opinions, it can be concluded that performing plank exercises during pregnancy is generally safe and beneficial for both the mother and baby, as long as proper modifications are made to accommodate the changing body.

Plank exercises provide numerous benefits such as improving core strength, reducing back pain, and promoting better posture. However, it is crucial to consult with a healthcare provider before starting any exercise routine during pregnancy, especially if there are any complications present.

Furthermore, pregnant women should always listen to their bodies and be aware of any warning signs while performing plank exercises. If any discomfort or pain is felt, it is important to stop immediately and seek medical advice.

In addition to proper modifications and listening to one’s body, it is also essential to maintain proper form while doing planks. This includes keeping the back straight and engaging the core muscles.

Overall, plank exercises can be a safe and effective way to stay active during pregnancy but it is important to do so with caution and under guidance from a healthcare provider. Staying physically active during pregnancy has numerous benefits for both the mother and baby, but safety should always be the top priority. With

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Jeff Duncan
Jeff Duncan, the owner and Head Coach of CrossFit Pearl District, is dedicated to fostering a supportive and effective training environment.

With a strong belief in the principles of movement mechanics, consistency, and intensity, Jeff has cultivated a community that thrives on continuous improvement and mutual support.

From 2024, Jeff Duncan has expanded his passion for CrossFit beyond coaching by writing an informative blog dedicated to the CrossFit niche. His blog features a variety of content aimed at providing valuable information and insights to the CrossFit community.

Jeff’s posts cover a wide range of topics including training techniques, nutrition advice, workout routines, and answers to common queries within the niche. This transition to blogging allows Jeff to reach a broader audience, sharing his expertise and helping individuals at all levels of their fitness journey.