Is It Safe to Do Planks in Pregnancy?

Pregnancy – Planks are a great way to maintain your core stretches & strength during pregnancy, but you may want to switch to a modified version when you are further along.

The first few months of pregnancy core workout can certainly seem intimidating. It’s easy to worry about anything and everything during those first three months, when everything feels so fragile and new—and that can make it really hard to keep yourself in shape, because working out often doesn’t work. You are anxious about your child’s safety.


It’s simple and safe to exercise your ab workouts while pregnant — with the right modifications. Here’s how to keep your core in superior shape.

What to Know About Planks During Pregnancy?

As long as your doctor gives you the OK, planks are generally safe while pregnant. In fact, abdominal work for pregnant women has many benefits including:

  1. Supporting your pelvic floor muscles to prevent problems like frequent urination abs exercises for pregnancy  and postpartum.
  2. Lower back support, improving back pain caused by ab stretch for abs of your baby bump.
  3. An easier labor and postpartum recovery

Planking While Pregnant –

Fitness experts recommend modifying your workouts during pregnancy and exercise, and a trainer takes this notion a step further: Change workouts. gives suggestions. She based it on a workout that strengthens and tones-up that upper body and strengthens your core.


Forrester also breaks down the steps to perfecting a perfect plank while pregnant for any given quarter.

1. This plank-ups is best when you’re in your first trimester:

  1. Start in a modified planks position on your hands and knees. 
  2. Raise the right hand across the body and tap the left shoulder.
  3. Alternate raising hand to opposing shoulder for a total of 12-15 reps.

2. While this is killer for the second trimester:

  1. Start in a modified plank position on your knees, your elbows shoulder-width apart.
  2. Extend your elbows into a locked-out position while simultaneously rotating your upper and lower body.
  3. Keeping a straight line, slowly lower your entire body to the starting position.
  4. Aim to complete 12-15 plank push-ups total.

3. This is complete for those last few months:

  1. Start in a push-up position with your feet on the floor and hands shoulder-width apart on a bench or chair.
  2. Draw your navel in and stretch your head in a neutral position.
  3. Hold for 30-45 seconds.

Best Abdominal Exercises During Pregnancy


During pregnancy abs workout abdominal exercises, it is so Valuable to stay active and moving as much as you can. While this is in part true, there are many beneficial and safe abdominal exercise pregnant to continue! Here are some exercises that you can do during pregnant abdominal exercise:

1. Core breathing-

How to do core exercises while pregnancy abdominal workout:

  1. Stand or sit ups when pregnant comfortably keeping your back straight for core exercises during pregnancy.
  2. Place one hand on your waist or stomach, one on your chest.
  3. Take a deep breath and feel your ribs expand (breathe for about 5-10 counts).
  4. Exhale the air (5-10 counts) and bring your ribs back to a locked position.
  5. Relax your muscles by contracting the front of your pelvis and tailbone.
  6. Repeat for 10 rounds of deep breaths.

2. Side plank-

Side plank can be done in several ways. These are a few options for abs workout during pregnancy.

How to:

  1. Starting at your side, keep your elbows directly under your shoulders.
  2. Bend the knees and stack them on top of each other, one upright/one bent or straight out if appropriate.
  3. Keep your spine neutral back flat and focus on your core breathing.
  4. Squeeze your hips and raise your torso to make it a straight line from head to hips, keeping your head and neck straight.
  5. Stay in this position for 20 to 30 seconds and remember to breathe.
  6. Repeat on the other side.

3. Bird dog crunches-

This is a stability exercise that strengthens your abs exercises during pregnancy.

How to:

  1. Start in tabletop position (wrists directly under your shoulders and knees under your hips, back straight.)
  2. Tighten core and slowly inhale and lift your left leg and extend it in a straight line behind you while you also lift up your right arm straight in front of you.
  3. Exhale bring left knee to meet right elbow in the middle
  4. Inhale return and repeat for 10-12 reps
  5. Then repeat the same steps with your opposite hand and leg.

This is how pregnant abdominal exercises can do.

Can You Do Crunches While Pregnant?

Basically, No. “Never do traditional sit-ups or crunches while pregnant,”.

“These are not the greatest exercises for the abdominal wall. Avoid them even after pregnancy.

During the performance of crunches and sit-ups, the abdominal wall feels a lot of external pressure.


Because it takes a lot of strength to perform these moves, people tend to contract other muscle groups improperly, which can put pressure on the lower spine, among other problems.

This improper performance may actually be the result of a weakness within the core and diastasis recti – the separation of the abdominal muscles from the midline.

Leg raises also fall under the category of exercises that can damage the abdominal wall during pregnancy, says Birgitta Lauren of Hope for Fitness. Stay away from anything that has a tent or dome on the outside of the stomach.

What happens to your abs during pregnancy?


In the first trimester of pregnant abs, you may notice something different about your belly than, of course, a baby bump: a pronounced ridge that runs from the bottom of the breastbone to the middle of the belly. Known as diastasis recti, this gap between the left and right sides of your abdominal muscles affects about half of new moms of abs exercise during pregnancy. As your baby grows it widens to a few centimeters and puts stress on the area. Women who are carrying multiples or have already had multiple pregnancies are especially likely to be different.

Can you do ab workouts while pregnant? Yep! You just have to be smart about it. Here’s what’s safe and what’s not, plus some great Pregnant ab Workouts to do at home.

 A few of their favorite ab exercises for pregnancy, including how to do them and what stage of pregnancy they’re good for.

  1. Supported Side Angle
  2. Core Breathing
  3. Seated Spinal Circles
  4. Kneeling Side Plank Lifts
  5. Modified Plank