Staying active during pregnancy can help you feel stronger and more comfortable. As your bump grows, though, exercises like planks start to feel different. It helps to know how to adapt them, and when other options might suit you better.

Planks in early pregnancy

If you’re used to planks, many people find they can carry on in early pregnancy, as long as it feels comfortable. Breathing steadily, rather than holding your breath, matters throughout.

As your bump grows

As your bump grows, your tummy muscles stretch, and planks put more pressure on them. You might notice your tummy doming or bulging along the middle during a plank. This is a sign to switch to an easier version.

You could try:

• An elevated forearm plank, with your forearms on a sturdy table or worktop.
• The forearm plank on your knees.
• Shorter holds, with rests in between.

Other ways to build trunk strength

Later in pregnancy, other exercises may feel more comfortable than a plank. You could try exercises on your hands and knees, like gently lifting one arm at a time, or seated exercises on a chair or ball.

After about 16 weeks, it’s best to avoid lying flat on your back for long periods. If a goal video includes this, you could choose a different exercise.

Your pelvic floor

Your pelvic floor supports your growing baby. Pelvic floor exercises during pregnancy are widely recommended and can sit alongside your trunk exercises.

Listening to your body

Your body will feel different from week to week. Choosing the version that feels comfortable that day is a good approach.

Something to try this week

Try an elevated forearm plank on a kitchen worktop, breathing steadily and watching for any doming in your tummy.

What to take away

• Switch to elevated or knee planks as your bump grows.
• Watch for doming along the middle of your tummy.
• Avoid lying flat on your back for long periods after 16 weeks.
• Add pelvic floor exercises to your routine.

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