Strong core muscles contribute to increased strength and stability in the body, a very important factor for pregnant women. There are many benefits to plank-type exercises, including reduced low back pain, increased energy and enhanced preparation for delivery. Planks can be modified and adjusted to fit a woman's fitness level and current body needs. Whether you are in your first, second or third trimester, plank exercises can help maintain a good center. Consult your doctor before adopting any exercise regimen, particularly during pregnancy.
Significance
Strengthening the core during pregnancy can help to ease your delivery. Learning to engage your abdominal muscles will come in handy when it is time to push during labor. When you deliver, some women experience abdominal separation. This is where the rectus abdominis, often referred to as the six-pack muscle, can split, the BeFit-Mom website explains, disengaging the muscles. Developing abdominal strength during pregnancy can help ease postpartum recovery of the abdominal muscles.
Types
There are many ways to perform a plank exercise. The most basic plank begins with your elbows on the floor about shoulder-width apart, feet flexed and leg muscles engaged to support your body off the floor. During all plank exercises, keep your abdominal muscles tight by pulling your belly button in toward your spine. If the basic plank is too challenging, lower your knee to the floor to decrease the difficulty.
You can also perform a side plank that will engage your oblique muscles and your transverse abdominis. Start lying on your left side with your left elbow supporting your body on the floor. Cross your right leg over your left leg, with your feet anchored on the floor. Use your right arm to help you lift your body off the floor, engaging the abdominals. To modify, lower your left knee to the floor. Repeat on both sides for 10 to 45 seconds, as your body allows.
Progressions
You can enhance the plank exercise by adding in balance tools like a foam pad, BOSU ball or stability ball. In a stable and comfortable position, perform a regular plank with your elbows resting on one of these tools. You can also regress a plank exercise by decreasing the amount of weight to hold up. To do this, place your elbows on an elevated stable surface, like a bed or chair. Hold the position for as long as you feel comfortable.
Considerations
Be conscious of your breathing during plank exercises. Take consistent breaths during the exercise, even as you hold your core tight. Note if your heart rate or respiration rate seems high and take a rest. Particularly with the added weight around your belly, you may experience lower back pain during pregnancy or exercise. If you experience low back pain with a plank exercise, consider modifying your exercise to an easier position. You can also practice engaging your core in a seated position, if the prone position of the plank causes discomfort.
Warnings
Avoid plank exercises that involve lying on your back or stomach, even during a rest period, the FitPregnancy website advises. Ensure a safe environment by performing exercises that are within your fitness level and reduce the risk of injury. For example, if you have never done a plank exercise before, do not start at the advanced level with a balance tool, like a stability ball. Instead, start with a modified plank on your knees. Avoid exercises that have a risk of falling.
