Planks are one of the most common sources of confusion in prenatal fitness, so there is no shortage of questions on this topic…
Are planks safe during pregnancy, or should they be avoided?
If they can be done, how long is it safe to do them?
Should they be modified in any way, and if so, when and how?
The answers to all these questions are more nuanced than a simple yes or no. So, we’re breaking everything down in this article so that you can train your core (or train your clients) with far greater clarity and confidence.
Read on to Learn:
- Planking guidance by trimester
- Two key signs a plank regression is needed
- Six safe and effective plank modifications for any stage of pregnancy
Quick Answer: Planks can be safe and effective core exercises during pregnancy, with the right technique and appropriate modifications as the belly grows. During the first trimester, planks are safe, provided they are performed with good form (maintaining neutral alignment). As the belly grows during the second and third trimesters, modifications are necessary to manage the increased intra-abdominal pressure (IAP), especially for center planks. Two key signs to look for that always indicate a regression is needed (for any person, pregnant or not) are 1) loss of neutral alignment, and 2) coning in the belly.
Are Planks Safe During the First Trimester?
Planks can be perfectly safe during the first trimester if performed with good technique. To execute well, you need two key ingredients:
1. Neutral alignment: As you can see below, there should be a straight line between your ear-shoulder-hip-knee-ankle. You also want to ensure you have a neutral pelvis to protect your lower back and to avoid putting excess pressure on your abdominal muscles. To achieve this, imagine you have a tail extending from your tailbone. Try to “tuck your tail” between your legs. For further instruction, see this video on how to perform a plank.
2. 360° Breathing: We cannot mention any core exercise without mentioning the #1 most effective core exercise. Master 360° Breathing FIRST, as this should be incorporated into every movement you do. For planks specifically, inhale lightly through your nose and exhale more forcefully through your mouth to maintain the stiffness in your trunk required to hold the position. Be sure not to hold your breath (a common tendency). This can elevate pressure in your abdominal cavity, and if done repeatedly over time, it can increase the likelihood of developing diastasis recti.
NOTE: The points above apply to ALL individuals performing planks. They are not pregnancy-specific. During the first trimester — when there is no belly — the guidance is the same as it is for non-pregnant individuals. Planks are safe and effective if performed with good form as described above.
Are Planks Safe During the Second Trimester?
When your belly grows to medium size (starting around the beginning or middle of the second trimester), that is typically the time to begin regressing planks due to the increase in intra-abdominal pressure (IAP) that a growing belly creates. IAP is the amount of pressure within your abdominal cavity. A certain amount of pressure is necessary for your core to assist in movement and force generation. However, too much pressure (IAP) is a primary contributor to diastasis recti.
As your belly gets bigger — adding mass to your abdominal cavity — IAP will continue to elevate. Therefore, it is critical to limit movements and behaviors that add to that pressure buildup. That is the underlying reason why we recommend regressing center planks during the second trimester.
Are Planks Safe During the Third Trimester?
During the third trimester, when the belly is at its largest, we recommend avoiding full center planks. Even with good form, the elevated IAP that this direct downward-facing position creates (when performed with a large belly) is just too much.
Once again, side planks vary by individual. Most people will need to regress side planks during the third trimester. However, some individuals may still be able to tolerate full side planks. Read the next section below to determine if a regression is needed.
Signs to Look for that Indicate a Plank Regression is Needed
Since every body and every pregnancy is different, the specific point someone needs to start modifying planks will also vary. There are two key signs to look for that always indicate a plank regression is needed (regardless of who you see them in):
- Loss of neutral alignment: If a client cannot maintain that straight line from ear-shoulder-hip-knee-ankle pictured above, a regression is needed
- Conin in the belly: If you see a vertical, torpedo-like protrusion down the center of the abdomen during any movement that engages the abdominal muscles (like planks), this is a sign of diastasis recti, and an indicator that a regression is needed. What you are seeing is the abdominal contents protruding through the separation. It’s no cause for panic. It simply means the current challenge is too much for the core muscles at this time. Just stop the movement, and regress until you no longer see the coning.
Safe & Effective Pregnancy Plank Modifications
There are many ways to regress planks. Here are just a few options. Click the links below to watch a video. The movements are listed in order from most to least challenging. So, you could begin with the first exercise and regress from there.
Center Plank Regressions
Side Plank Regressions
Prenatal planking doesn’t have to be a guessing game. With a clear understanding of how IAP changes across trimesters and what to watch for in your clients, you can make confident programming decisions at every stage of pregnancy.
If you’re ready to go beyond learning modifications to learning how to design safe and effective training programs for pregnant and postpartum clients of all stages and fitness levels, explore the ProNatal Fitness Pre & Postnatal Fitness Specialist Certification.