Can i plank while pregnant

During your second trimester of pregnancy, this exercise will be performed best with keeping your bottom knee in contact with the floor. Just because you are on your hands and knees, the hovering plank is still very effective at targeting the rectus abdominis, and transverse abdominis muscles.

The modified side plank crunch is similar to the leg lift, except this time you will actively side bend to engage the upper oblique muscles more.

The mountain climber will strengthen the lower ab muscles while stabilizing the transverse abdominal muscles. Now we move on to the third trimester. Your belly will be much larger, and getting into these position will be much more challenging. Never do this exercise on a free standing chair. To get out of this movement simply get back into a quadruped position by bringing your knees back up closer to you. The knee plank shoulder tap exercise is done in the quadruped position, on your hands and knees, teaching you how to activate your rectus abdominis muscles while moving your upper body.

The reverse plank is a quite challenging plank exercise but one that is completely safe in your 3rd trimester. The modified plank rep is a variation of the knee plank that can be performed from the high plank position or low plank position. This is one of the easiest side plank variations you could perform while pregnant.

You will keep both knees bent on the floor with a bent elbow. Be sure to engage your core and booty muscles to really activate the rectus abdominis, transverse abdominis, and obliques. As your pregnancy progresses, your abdominal muscles get significantly weak due to the stretching they experience to accommodate the growing uterus. This weakness in the abdominal muscles can cause you to develop the abdominal separation known as diastasis recti postpartum.

To learn more, check out these exercises you can do with diastasis recti. Yes, you can do push-ups while pregnant but just like planks, you will need to modify the variation based on the trimester you are in. Excessive or sudden bending during pregnancy can theoretically affect your baby, but these are things you would be avoiding anyway.

Normal every day bending that you do in your daily life should not have any significant impact on your pregnancy as your baby is protected within the amniotic fluid.

This is also why we recommend that you avoid any exercises that specifically have you bending at the spine like sit-ups and crunches.

Aside from planks, there are many other ways you could train your abdominal muscles from the seated, kneeling and standing position. In general, you should avoid any exercise that requires you to lie down flat on your back or lie down flat on your stomach. Static, endurance-based exercises like the plank are actually ideal for expecting women because they strengthen both your abs and your back.

They also put less pressure on the spine than dynamic exercises, like crunches. Again, listen to your body; if you feel too much strain, hold your plank for several shorter sets of 5 to 10 seconds. If it's still too difficult, keep your knees bent slightly or rest them on the floor. Because full sit-ups and double leg lifts put more pressure and pull on the abdomen, they're not a great idea at any time during pregnancy.

Also avoid moves that involve contortions or bending over backward. Be sure to breathe steadily as you exercise as well to ensure you and your baby are getting a steady flow of oxygen. After you've reached the end of your first trimester , you'll want to avoid doing any exercises like crunches while lying face-up on your back. At this point, your enlarged uterus could potentially compress the vena cava, the vein that carries blood to your heart — which can be dangerous for you and your baby.

To alleviate the pressure without skipping all ab exercises that typically involve lying on your back, prop yourself up so your heart is above your navel using your forearms see below , a wedge, a couple of pillows or a Swiss ball. Or practice exercises performed in alternative positions, like lying on your side, standing upright, or on all fours.

If you discover you have diastasis recti with a gap of more than three fingers-width, avoid crunches, sit-ups and other exercises where your abs bulge, since they put extra strain on your abdominus rectus. Most importantly, always listen to your body: If an exercise doesn't feel right and especially if it feels painful , stop right away.

Check in with your practitioner and a personal trainer if you're concerned, since there are many ab exercise alternatives that are perfectly safe for expecting women. Trainer Katy Widrick kwidrick suggests the following moves for pregnant women:. You can begin to exercise your abs as soon as 24 hours after vaginal delivery , assuming you had an uncomplicated pregnancy and delivery, no gap and the go-ahead from your doctor though it may be the last thing on your mind that soon after giving birth, so ask whenever you're ready to start exercising again.

If you've had a C-section, you'll have to wait a few weeks and until your incision heals before your practitioner gives workouts the green light. If you do have a separation in your ab muscles, it can take a month or two after delivery for this opening to close. You'll have to mind the gap before you start those crunches or abs exercises again, lest you risk an injury. You'll want to avoid knee-to-chest exercises, full sit-ups and double leg lifts during the first six weeks postpartum.

The good news: After giving birth, you can help mend the gap and recover your pre-baby belly with the simple exercise below. There's no use trying to mend it before you give birth. Marshall is a board-certified internal medicine physician and entrepreneur specializing in women's health and wellness. Connect on LinkedIn. Tiffany Ayuda, CPT. Tiffany Ayuda is a New York City-based editor and writer passionate about fitness, nutrition, health, and wellness.

Tiffany is also a certified personal trainer through the American Council on Exercise. When she's not writing or breaking up a sweat, Tiffany enjoys cooking up healthy meals in her Brooklyn kitchen. If you're in your second or third trimester, you're better off skipping planks. Video of the Day. The Problems With Planks. They Can Exacerbate Back Pain. How to Safely Exercise During Pregnancy. Tip The ACOG recommends pregnant women get at least minutes of moderate-intensity aerobic activity every week.

The Best Ab Exercises for Pregnancy. Move 1: Side Plank. On a yoga mat, lie on your left side with your left forearm on the ground and your shoulder over your elbow. Extending your legs straight out and squaring your hips over each other, stack your right leg on top of your left. Keep your right hand on your hip.

Pushing through your feet and left forearm, lift your hips off the ground so you form a straight line from your feet to your shoulders. Avoid rotating your hips out to the sides or dipping them. Hold for 30 seconds, then switch sides.

Tip If you feel stable in this side plank, you can reach your top arm toward the ceiling and shift your gaze up. Move 2: Frog. Lying face-up on a yoga mat, prop yourself up onto your forearms with your hands flat on the ground by your sides.

Bend your knees and pull them toward your chest. Pressing your lower back into the ground, extend your legs straight out in front of you to a degree angle. Bend your legs back in, pulling in through your abs. Complete 12 reps. Move 3: Incline Push-Up. Get into an elevated plank by placing your hands shoulder-width apart on a bench, couch or other elevated surface and your feet on the floor.

Make sure your shoulders are stacked over your wrists. Tightening through your entire body, slowly lower your chest toward the bench. Keep your shoulders down and back and away from your ears. Pressing your hands firmly on the bench, push yourself back up to an elevated plank with your arms full extended. Aim to work for 30 seconds.