Goal: Hold a steady plank
Returning to planks after having a baby
Dr Nicola Tik
Your tummy may feel different after pregnancy and birth, and getting back to exercises like planks can feel uncertain. It’s natural to wonder where to start. Building back gradually, from easier versions, can help you regain strength comfortably.
During pregnancy, your tummy muscles stretch to make room for your baby. The two strips of muscle down the front of your tummy often separate a little. This is very common, and in many people it gradually closes over the following months.
Your pelvic floor, the muscles that support your bladder and bowel, also works hard during pregnancy and birth. Planks put pressure through your tummy and pelvic floor, so it helps to build up gradually.
Gentle exercises like pelvic floor exercises and walking are often fine soon after birth, if you feel ready. Many people wait until after their 6 to 8 week postnatal check before returning to more demanding exercises like planks.
You could start with:
When these feel comfortable and steady, you could move towards the forearm plank on your toes.
During a plank, watch your tummy. If you notice it doming or bulging along the middle, that’s a sign to go back to an easier version. Leaking, heaviness or dragging in your pelvic area are signs to ease back too.
Breathing steadily, rather than holding your breath, helps manage pressure in your tummy. Some people find gently lifting their pelvic floor as they set up the plank helps them feel more supported.
Short sessions fit around life with a baby. Your goal video can be done while your baby naps or plays nearby.
Try three short elevated forearm planks on a kitchen worktop, watching your tummy for any doming.