Are you pregnant and do you plan to continue some good exercise routines to stay fit? Have you heard of the benefits of plank exercises, and do you want to know if you perform planks during pregnancy? Are you looking forward to some plank exercises but do you wish to know if doing planks while pregnant are safe?
If you said yes to any of the above, read our post. Here, we look at plank exercises during pregnancy.
Can You Do A Traditional Plank Exercise During Your Pregnancy?
Most exercises are slightly modified during your pregnancy, to ensure that both you and your developing fetus are safe and healthy. If you have already tried out some plank exercises earlier, you will not find it difficult to adjust to the same during your pregnancy. However, whether you have done it before or no, you should first speak to your doctor to see if they are safe for you to perform.
[ Read: Kegel Exercises For Pregnant Women ]
Steps Of A Traditional Plank Pose:
- In a traditional plank pose, you have to kneel down on the ground on all your fours.
- Your wrists have to be stacked directly underneath your shoulders.
- Your knees have to be placed directly beneath your hips.
- The shins and feet have to be extended behind you.
- Once you are in position, you have to step backward with the help of your right foot.
- Next, you have to do it with your left foot and press your toes into the ground with force.
- Your neck has to be in a neutral position, and you have to continue breathing deeply.
- While doing so, you have to hold the same pose for up to three to five breaths, whatever is comfortable.
- Once through, take a break and repeat.
[ Read: Exercises to Avoid During Pregnancy ]
How To Do A Plank Exercise During Pregnancy:
When you are pregnant, your body will change in various ways that will make it difficult and unsafe for you to do the traditional plank exercise.
Doing a traditional plan exercise when you are pregnant can lead to the following dangers:
- Even if you feel that you are comfortable and flexible, it can cause overstretching, which isn’t good, and you may hurt yourself in the process.
- You also have the added risk of hurting your elbows or your wrists when you extend them too much and add more pressure than you realize.
- If you feel too much pressure on your wrists, drop down on one or both your knees. It will help to reduce the pressure on your shoulders and wrists.
- You may also extend your legs and press your forearms strongly on the floor.
Remember that as you progress through your pregnancy and your belly stretches, performing these modifications will also become difficult.
How To Use Props For Planks:
While you are pregnant, it is a good idea to use props to aid in your plank exercises. Here are a few ideas you may try:
1. Vertical Plank:
- Try performing a vertical plank pose by taking the help of a wall or a tree. It will help you strengthen your shoulders, core, and back while making sure that there is not much pressure exerted on these areas.
- You can stand next to a wall and press your palms into it while applying some pressure. Move backward through your shoulders. As you do so, relax your shoulders away from your ears.
- Draw in your shoulder blades closer to the area of your back.
- While doing so, you can keep your core strong and keep breathing deeply.
- Try to hold the pose for about three to five breaths, making sure you are comfortable. Once done, repeat the process.
2. Side Plank:
- Doing a side plank will help to strengthen your arms, shoulders and your sides.
- Get down on all fours but make sure you place your right hand right under your right shoulder.
- Bring your right knee to the ground and move using your torso.
- While doing so, press it into your right hand and lift your left hip upwards.
- Make sure you extend your left leg or keep it parallel to the floor, whatever feels comfortable.
As with any exercise, make sure you speak to your doctor before attempting a plank exercise while pregnant.
If you tried planks while you were pregnant, share your experience and tips with fellow preggers here.
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