Can I Do Planks While Pregnant?

Traditional full planks are a common core exercise, but they require careful consideration during pregnancy. While some women can continue modified versions early on, full centre planks often become unsuitable as the belly grows due to increased intra-abdominal pressure, risk of abdominal coning (doming), back strain, and pelvic floor loading.

A strong core remains important throughout pregnancy for posture, back pain prevention, labour preparation, and postpartum recovery. The focus should shift to deep core activation and pressure management rather than long holds in a full plank position.

Why Traditional Planks Can Be Risky in Pregnancy

1. Coning / Doming. A visible ridge or bulge down the midline of the abdomen signals excessive pressure on the linea alba and can contribute to or worsen diastasis recti.

2. Increased intra-abdominal pressure. Places extra load on the already stretched abdominal wall and pelvic floor.

3. Back strain. Compensatory overuse of the lower back if the core fatigues.

4. Pelvic floor pressure. Risk of bearing down, which may contribute to incontinence or prolapse symptoms.

5. Discomfort. The weight of the growing uterus can make the prone (face-down) position feel unsupported or uncomfortable, especially in the second and third trimesters.

Guidelines by Trimester

First Trimester
Full planks may still be appropriate if you had a strong core before pregnancy, maintain neutral alignment, and show no coning. Always get medical clearance first.

Second Trimester
Begin modifying. Move to incline, knee, or wall planks. Monitor closely for any doming or back discomfort.

Third Trimester
Full centre planks are generally best avoided. Prioritise highly modified or alternative core exercises.

Stop immediately if you notice:

• Abdominal coning or bulging.
• Pelvic pressure or heaviness.
• Back pain.
• Difficulty breathing normally.
• Urinary leaking.

Safer Plank Variations and Alternatives

1. Modified plank options (if no coning occurs):

2. Wall plank

3. Inclined plank (hands on a bench, couch, or sturdy elevated surface).

4. Knee forearm plank.

5. Modified side plank (on knees).

Better core alternatives:

• Transverse abdominis breathing / deep core activation.
• Pelvic tilts (standing or on all fours).
• Cat-cow.
• Bird-dog (modified).
• Side-lying leg lifts or clams.
• Quadruped hover / bear holds (short duration).
• Seated or standing anti-rotation work.

These options strengthen the deep core and supporting muscles while better managing pressure.

Common Q&A

1. Are planks safe during pregnancy?
Full centre planks can be safe in the first trimester with good form and no coning, but they usually need modification or replacement in the second and third trimesters due to increased pressure on the abdominal wall and pelvic floor.

2. When should I stop doing planks while pregnant?
Stop or significantly modify once you notice abdominal coning/doming, back pain, pelvic pressure, or as the belly becomes larger (typically mid-second trimester onward). Many experts advise avoiding full planks in the third trimester.

3. Do planks cause or worsen diastasis recti?
They can contribute if performed with poor form or excessive pressure that causes coning. Managing intra-abdominal pressure and choosing appropriate modifications reduces this risk.

4. What are safe alternatives to planks during pregnancy?
Wall or incline planks, knee planks, bird-dog, pelvic tilts, cat-cow, side-lying core work, and transverse abdominis breathing exercises are preferred options.

5. Can I do modified or side planks while pregnant?
Yes, modified versions (incline, knee, or wall) and carefully performed side planks are often better tolerated, provided there is no coning, pain, or pelvic pressure.

Core Training

Core training is one of the most important things you can do for your health during pregnancy.

Having a strong core can help relieve back and pelvic pain. It will help you as you enter your third trimester and prepare for childbirth. It can help you have a more comfortable pregnancy. It is also beneficial as you enter postpartum recovery.

Unfortunately, there seems to be a lot of conflicting and confusing information out there on planking during pregnancy.

As a result, too many pregnant women are sustaining unnecessary back injuries as a result of poor advice regarding their prenatal workouts.

SUBSCRIBE TO MY Pregactive CHANNEL for FREE workouts >

Core Activation during Pregnancy

What Happens to Ab Muscles when Pregnant?

When pregnant, your abdominal muscles will go through a lot of stretching to accommodate your growing baby. So, can you do anything to keep them in shape and speed recovery after childbirth?

Yes, you can but planking is not recommended.

Well, some people online do, but after teaching prenatal exercise classes for ten years I know what works and which exercises should be avoided. And planking is never an exercise I endorse whether you are pregnant or not.

Planks are Uncomfortable

For many pregnant women late in their second trimester and third trimesters, front planks can feel uncomfortable.

You see, while in a front plank, you will start to feel like your belly is unsupported. Like it's hanging down and out.

You may also feel a pulling sensation on the abdominals.

When in this face-down position, the weight of the baby, extra fluid, and your internal organs create a lot of extra stress on the front side of the abdominal wall.

This position can exacerbate that abdominal separation.

Avoid Intra-abdominal Pressure

Planks can cause excessive intra-adominal pressure, which can cause damage and strain to the deep core, including your pelvic floor.

Please avoid movements like planking during pregnancy. Your pregnancy is only temporary but the damage can be long term.

Use a Stability Ball

Expectant mothers should also consider using stability balls for seated and supported exercises to maintain balance and reduce the risk of falling.

Using resistance bands for gentle resistance training instead of free weights can also be a safer option to maintain core strength during pregnancy.

Listen to Your Body

It's essential for expectant mothers to listen to their bodies and recognize signs that they should modify or stop an exercise.

Some warning signs include dizziness, headache, chest pain, muscle weakness, and any form of pain or discomfort.

If regular activities cause shortness of breath or exhaustion, it may be necessary to decrease the intensity or duration of exercise.

Additionally, pregnant women should watch for signs of preterm labor or any fluid leakage that could indicate a complication.

It's critical to stop exercising immediately if any unusual symptoms occur and consult with a healthcare provider.

Above all, the safety of the mother and baby is paramount, and exercise should never compromise their well-being.

Key takeaway: You can train your core safely during pregnancy, but traditional full planks are often not the best choice once the belly grows. Prioritise form, breathing, and modifications. When in doubt, choose lower-pressure alternatives.

Resources

 ACOG Physical Activity and Exercise During Pregnancy and the Postpartum Period

The PregActive Hug & Wrap Technique
The 'Hug & Wrap Method' is PregActive's signature technique for connecting breath, pelvic floor, and deep core so they work as one coordinated unit. Old school Kegels do not give you the complete results you need.

Expectful. Balanced overview of diastasis recti considerations and the importance of individual assessment and modifications.

Article review: Article updated and reviewed by Kerryn Boyle on 17/09/2026.