When I found out I was pregnant, I set a goal of maintaining a strong core.  I knew that my work outs would have to shift as my body changed with the growing baby.  I believed through my own experience, reading, and the wisdom of others that a strong core would enable me to support my new body, and help me to recover easier from pregnancy.

Beginning at 5 weeks pregnant, I adopted a core work out of 1-minute planks repeated 3-4 times a day 3-5 times a week.  I continued the plank-heavy core work outs through 41 weeks.  My last work out was the morning that I went to the hospital for an induction at 41 weeks.

At first I was concerned if planks were safe, but the research I did lead me to understand that not only were they safe, but they were beneficial as they worked various groups of muscles.  They also met my goal of maintaining a strong core when I was no longer able to lay on belly for certain yoga poses nor flat on my back.

In order to vary things for my own mental sanity, I created various workouts that involved planks.  Some sample work outs are below.  These were often incorporated into other work outs or yoga practices.  Sometimes they were all I completed due to fatigue, time constraints, moving across the country, or any number of other realities while I was pregnant.

Plank Work Out 1

first-postpartum-workout-high-plank

  • Low plank- 30 seconds

first-postpartum-workout-low-plank

pregnancy-planks-staff-pose-dandasana

  • High plank- 1 minute

first-postpartum-workout-high-plank

  • Thunderbolt pose- 1 minute

pregnancy-planks-thunderbolt-pose

  • Low plank- 1 minute

first-postpartum-workout-low-plank

Plank Work Out 2

  • Wall sit- 1 minute

first-postpartum-workout-wall-sit

  • High plank- 1 minute

first-postpartum-workout-high-plank

  • Wall sit- 1 minute

first-postpartum-workout-wall-sit

  • Low plank- 1 minute

first-postpartum-workout-low-plank

  • Wall sit- 1 minute

first-postpartum-workout-wall-sit

  • High plank- 30 seconds

first-postpartum-workout-high-plank

  • Low plank- 30 seconds

first-postpartum-workout-low-plank

Plank Work Out 3

pregnancy-planks-warrior2-right

  • High plank- 30 seconds
  • Low plank- 30 seconds
  • Warrior 2 (left side)- 1 minute

pregnancy-planks-warrior2-left

  • High plank- 30 seconds
  • Low plank- 30 seconds
  • Chair pose- 1 minute

pregnancy-planks-chair-pose

  • High plank- 30 seconds
  • Low plank- 30 seconds

Plank Work Out 4

  • 20 lunges
  • High plank- 1 minute
  • 20 lunges
  • Low plank- 1 minute
  • 20 lunges
  • High plank- 1 minute
  • 20 lunges
  • Low plank- 1 minute

Articles and References

Do you have a love, hate, or neutral relationship with planks and core exercises?  What fitness goals did you (or have you) set for yourself during your pregnancy?  What fitness success and challenges did you experience (or are you experiencing) during your pregnancy?

Please consult with your doctor before completing any form of exercise before, during, or after pregnancy.  The content provided here is for informational purposes only.    

 

4 comments on “Pregnancy Planks

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