Is It Safe and Beneficial to Plank During Pregnancy?

Is Planking Safe During Pregnancy?

Planking is an effective yet straightforward core strength exercise that has gained immense popularity over the years. It involves holding a position similar to a push-up for an extended period to engage various muscle groups. Many women who actively exercised pre-pregnancy continue their workout routines to stay healthy. Naturally, the question arises - is planking safe while pregnant?

Benefits of Planking During Pregnancy

Planking provides multiple advantages if done correctly under expert guidance. Here are some of the main reasons why it can be a safe and useful exercise during pregnancy:

• Strengthens core muscles like abdominals and back that support the additional weight during pregnancy
• Improves posture which can reduce common pregnancy pains
• Prepares the body for labor and delivery
• Can help prevent incidence of diastasis recti which is separation of abdominal muscles
• Burns calories and keeps weight gain in check

Precautions to Take

While planking offers many perks, pregnant women must exercise caution before incorporating it into their routines:

• Consult your healthcare provider about continuing planking or starting it newly
• Listen to your body carefully during workouts and avoid overexertion
• Maintain proper form and engaged core throughout instead of sagging hips or back
• Do not attempt planking if you have complications like bleeding, cramping etc.
• Stay hydrated and avoid getting too hot

Different Plank Variations to Try

Standard front planks may become uncomfortable as pregnancy progresses. In that case, there are some easy modifications you can make:

Inclined Planks

Perform planks at an angle by resting your forearms on an elevated surface like a bench, stability ball, bed, or sofa arm. Adjust the height so your body forms a straight line.

Kneeling Planks

Get into a tabletop position and lower forearms to the mat instead of resting on your knees. Engage core and ensure your back doesn't droop.

Sit-Back Planks

Start in a seated position with legs extended in the front, back straight, and core tightened. Place hands behind hips and hover hips above the floor to feel the burn!

Expert Tips for Safe Planking While Pregnant

Here are some tips from fitness trainers for enjoying planks safely without strain:

Listen to Your Body

Tune in to the signals your body gives about discomfort, fatigue, or pain. Adapt exercise plan accordingly instead of pushing excessively.

Engage Pelvic Floor Muscles

Consciously contracting pelvic floor muscles provides more stability and support. It also prepares the muscles for labor and postpartum recovery.

Add Reps Gradually

Start with easier versions like wall planks if new to it. Increase duration slowly by a few seconds each week to build stamina without overwhelming yourself.

Use Pregnancy Modifications

Widen stance, bend knees, move to elbows as needed or try alternatives like side/twisted planks. Experiment to find what feels comfortable.

Stay active as per doctor's guidance and keep muscles flexible. Persistence with planking prepares the body for childbirth while boosting fitness during pregnancy.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.