Whether you are newly postpartum or years into parenthood, rebuilding core strength can feel a little confusing. You may feel ready to get back to familiar exercises like planks, but you may also wonder: Is my core ready for this yet? How do I know if I’m doing too much? And what’s the safest way to work back up to a full plank?
Those are exactly the right questions to ask. Planks can be a great core-strengthening exercise, but postpartum, they are something to progressively work towards, not a starting point. In this article, we’ll walk through when to resume planks, how to build back gradually, and the key signs that your core may need a regression.
Read on to learn:
- When to resume planks postpartum
- How to resume planks postpartum (with a 5-step progression)
- Two signs that your core needs a regression
- Additional postpartum core recovery resources
Quick Answer: To resume planks postpartum, first rebuild foundational core function through recovery work. Then, gradually begin placing demands on your core that more closely resemble the demands of a plank — eventually working up to a full plank. As you progress, watch for two signs that the movement is too demanding for your core: coning in the abdomen or loss of neutral alignment. If either shows up, regress the movement and build back gradually.
When to Resume Planks Postpartum
Growing and birthing a child dramatically changes the core musculature. Specifically, the core has to expand in all dimensions to make space for a growing baby, as shown below. That expansion weakens the core tissues and changes the way they function. Therefore, before resuming planks, it’s important to first rebuild the core tissues from the inside out through specific core recovery work. You can do this work with a physical therapist or a certified pre and postnatal personal trainer (like a ProNatal Certified Coach). You can also learn some great foundational exercises to get you started in this article on how to rebuild the core postpartum.
How to Resume Planks Postpartum: A 5-Step Progression
Once you have worked through foundational core recovery, you can begin placing demands on your core that more closely resemble the demands of a plank. Below is a 5-step progression to help you do that. Move through the exercises in order, as each one becomes progressively more challenging.
As you practice, be sure to incorporate 360° Breathing(the most effective core exercise) by focusing on a light inhale through the nose and a strong exhale through the mouth. Finally, remember not to rush to the final progression. The goal is to build capacity gradually so your core can manage the demand of a full plank with good alignment and control.
1. Quadruped Hover
2. Quadruped Hover with Leg Reach
3. Quadruped Hover to Plank
4. Plank Hover
5. Full Plank
Two Signs that Your Core Needs a Regression
As you progress through these movements, there are two signs to watch for that indicate the movement is too much for your core muscles at this time, and needs to be taken down a notch.
1. Coning in the Belly
If you see coning in your belly (a torpedo-like doming down the center of the abdomen), this is a sign that the movement is exceeding your core’s current capacity. Coning is often associated with Diastasis Recti. It is not a reason to panic. It simply means your core is not yet ready for that level of challenge. Stop the movement and regress to an easier variation. You may not see coning right away, but notice it after several seconds of holding a plank or after several repetitions. This usually means your core muscles have fatigued. In that case, reduce the time held or the number of reps, then gradually build back up.
2. Loss of Neutral Alignment
When performing a full plank, there should be a straight line between your ear-shoulder-hip-knee-ankle, as pictured below. This is known as neutral alignment.
As the core muscles fatigue, it’s common to compensate by hiking the hips upward or letting them sink downward. These “little cheats” are signs that your core is no longer able to maintain the position well.
Additional Core Recovery & Postpartum Workout Resources
- Work with a Pelvic Floor Physical Therapist: It’s best to look for a PT who specializes in this area, like a pelvic floor physical therapist. You can use this physical therapist locator provided by APTA (American Physical Therapy Association) Pelvic Health to find a qualified pelvic floor physical therapist near you.
- Work with a Pre/Postnatal Personal Trainer: You can also work with a Certified Personal Trainer who specializes in working with pregnant and postpartum clients. Be sure to learn about the trainer’s background and training in this area given there isn’t a standardized certification for pre & postnatal. To find a list of highly-qualified personal trainers who have completed the rigorous ProNatal Fitness Specialist Certification, visit our Find a Coach page to find a ProNatal Certified Coach to work with in-person or virtually.
Frequently Asked Questions About Resuming Planks Postpartum
When can I start doing planks after giving birth?
There is no universal timeline for resuming planks postpartum. Before returning to planks, it is important to first rebuild core function through foundational recovery work. Once you have done core recovery work, you can then begin working your way up to full planks. The exercise progression listed in this article is a great way to do that.
What are the signs that a plank is too advanced postpartum?
Two key signs indicate a plank may be too challenging for your core at this time: coning in the abdomen and loss of neutral alignment. If either occurs, regress to an easier variation and continue building strength gradually.
Is coning during a plank a reason to stop?
Yes. Coning is a sign that the movement exceeds your core’s current capacity. If you notice coning, stop the exercise and return to an earlier progression. As your core strength improves, you can gradually work your way back up.
Why is a plank progression important after pregnancy?
Pregnancy and childbirth change the way the core muscles and connective tissues function. Progressing gradually allows the core to rebuild strength and coordination before taking on the demands of a full plank, reducing the likelihood of injuries, movement compensations, or exacerbating diastasis recti.
Are You a Health & Fitness Professional?
Knowing when a postpartum client is ready to progress an exercise is often more challenging than choosing the exercise itself. Questions like when to resume planks, how to identify compensations, and when to regress a movement require a deeper understanding of postpartum recovery and exercise programming. You’ll learn all this and more in the ProNatal Fitness Pre & Postnatal Specialist Certification.