Plankin During Pregnancy May Worsen Separated Abs...Learn About Diastasis Safe Exercises

By Julie Tupler, RN  |  Updated September 20, 2026

Why pregnancy changes the answer

As your baby grows, your belly grows forward. The two rectus muscles move farther apart to make room. The connective tissue between them also becomes thinner and wider.

Now picture a floor plank. Your belly faces the floor. Gravity pulls the weight inside your abdomen toward that stretched middle tissue. If you cannot hold your transverse muscle back, the middle may dome.

That is why I do not teach floor planks during pregnancy when they create doming. A move is not helping your core if it makes the center push out.

What should you watch for?

• A ridge or cone rises down the middle of your belly.
• Your belly drops toward the floor.
• You hold your breath or strain to stay in position.
• You feel pain, pelvic pressure, dizziness, or shortness of breath.

The first three signs tell you that the exercise needs to change. Pain, bleeding, leaking fluid, regular painful contractions, dizziness, chest pain, or trouble breathing need prompt advice from your maternity clinician.

A wall gives you more support

A standing wall plank or wall push-up is easier to control because your belly is not hanging toward the floor. Stand far enough from the wall to work, but close enough to keep your belly from pushing forward.

Keep your ribs over your hips. Breathe out as you press away from the wall. Bring your transverse muscle gently back. If you still see a dome, stand closer or stop.

What I focus on instead of floor planks

During pregnancy, I teach women to build awareness before adding difficulty. You need to know what your abdominal wall is doing while you walk, get out of bed, lift a child, cough, and prepare to push in labor.

• Practice gentle Tupler Technique® transverse work.
• Use the log-roll when getting out of bed.
• Choose walking or another activity approved by your maternity clinician.
• Avoid any exercise that makes the middle of your belly push forward.

Harder does not always mean better. The best exercise is one you can control without feeding the dome.

Can you return to planks later?

Your body will change after birth, and healing takes time. Do not use a date on a calendar as your only test. Re-check your diastasis, rebuild transverse strength, and see what your midline does. Your maternity clinician should guide your return to exercise after pregnancy.

Julie Tupler sources used

• Together Tummy, Chapters 1, 4, and 5 — Julie Tupler, RN
• Losing Your Mummy Tummy — Julie Tupler, RN
• Will Planks Make My Diastasis Larger? — Julie Tupler / DiastasisRehab