Postpartum Plank Progression
Two postpartum planks crafted to engage your deep core and prevent coning
Dr. Ariel Edwards, PT, DPT, CSCS
Trying to get back into planks postpartum but not feeling it in your core, or noticing coning?! Coning, or bulging down the midline, could be a sign of poor pressure management and a cue your body’s not quite ready for full planks yet. Planks are a TOUGH exercise, and your body has lots of compensatory muscles it can use to get this done if you’re not quite strong enough in the right places. Pregnancy creates big changes within your body, and it’s important to recognize these muscular imbalances so you can incorporate the correct exercises to gain that essential strength back before asking your body to do too much at once! As you work core strength back into your postpartum fitness routine, try this exercise!
Bear Planks with a Yoga Block Squeeze:
Grab a yoga block and place it between your knees. Position yourself into a bear plank. As you exhale, squeeze the yoga block and think about pressing the floor away from you while you lift up. Squeezing the yoga block is going to engage your adductors which helps fire up the transverse abdominis (TA)- your deep core muscle. Pressing the floor away from you while you exhale is going to help you learn how to manage the pressure appropriately so that you don’t get coning. This exercise is a great way to reconnect with your deep core, improve muscular engagement, and help manage intra-abdominal pressure!
Once you have mastered the bear plank, upgrade this exercise to a side plank!
Side Plank with a Yoga Block Squeeze:
Get into a side plank, bend both your knees, and keep your feet behind you. Place a yoga block between your knees to activate your adductors. Exhale as your lift while making sure to keep a straight line from your shoulders to your knees. Be aware of rib position and adjust the movement to prevent any flaring of your ribs.
Postpartum core work is so tricky! Figuring out which exercises to incorporate into your routine can be difficult. Making slight adjustments to traditional exercises, as we just did, can take your core to the next level by directly strengthening the areas that need it! For example, these bear planks and side planks will give you better feedback, more control, and a safer return to core work postpartum.
If you are unsure on where to start in your postpartum fitness journey, FIXXED is here to support you! FIXXED’s Pelvic Floor Physical Therapy utilizes therapeutic exercises and neuromuscular re-education to target & retain core muscles. Our hour-long one-on-one sessions are crafted to allow us to fully understand what is going on, the most effective physical therapy plan based on your individual needs, and educate you on your condition while giving you all the tools you need to be successful! Click HERE to set up your FREE discovery call with one of the members of our FIXXED’s Physical Therapy team!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
