Pregnancy and Planks?

How many minutes can a pregnant woman hold a plank? You’ve asked me recently on my Youtube Channel in the comments section of my beginners plank tutorial , and this how I answered…

Let’s start by laying down some ground rules: If you are not used to do a plank before your pregnancy, now is NOT the time to try a new exercise routine.

Since I don’t have enough information about this particular pregnancy, it’s indeed very hard for me to give you a broad answer to this question.

The information I might be looking for would be collected by answering few questions such as:

1. which stage of pregnancy are you at?
2. What’s your exercise routine?
3. How are you feeling during this pregnancy in particular (tired, strong, energized, having ligament pain, etc…)?

However, if planks were part of your exercise routine before getting pregnant and you’d like to continue doing them during pregnancy, you CAN; but with conditions. My advice to you is to be very careful when doing them and to listen carefully to your body.

We can start with a modified plank with your knees on the floor as I explain in this tutorial .

Try first to test yourself for 10 secs and see how you feel. Take a break for another 10 secs in case you felt at unease. Give yourself another go for 10 or 15 secs this time round, then take rest. In case you feel you can hold it for longer, then by all means go for it; while, checking with your body at every stage, take periods of rest when necessary.

AND, remember this not the time to be HEROIC and challenge yourself! On the CONTRARY your workout during pregnancy is to help you keep your body mobile & moving and to strengthen it without putting any additional pressure.

You also want to avoid putting any pressure on your lower back and your abdomen.

How would you regress from this modified plank?

Keeping both knees on the floor, stretch one leg behind you and tuck your toes; now, try to push your body into a plank.

There are so many variations to the plank exercise that you can do and still reap the benefits from the exercise.

Again I cannot stress this enough! LISTEN TO YOUR BODY!!!!! and see how your body is reacting towards these exercises. Remember, if you feel any pressure on your lower back or your abdomen, then consider these as warning signals from your body to stop, take a break and reset.

You can try a side plank or even steer away from planks altogether and try some standing exercises like Barre.

I hope you enjoyed my tips, feel free to like, share, and ask any question below!

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