Your Monday Move! The SIDE PLANK. Fun fact…did you know that the side plank engages your glute muscles even more than a squat?
You know what else is cool about the side plank? It doesn’t put strain on your linea alba, the connective tissue that gets stretched like a rubber band during pregnancy. You don’t want your organs pushing down with the force of gravity after you’ve had a baby, and especially not if you have diastasis recti (the abdominal separation common after pregnancy that leave you with a pooch and weak back!).
Let’s talk about FORM for the side plank.
- Be sure you are aligned, hips stacked.
- As you lift up, pull your belly button into spine using your breath.
- Maintain that tight midline (this does not mean grunting, it means pulling in and up).
- If you can’t maintain that tight core, then please use an easier version.
Okay, now that we’ve talked form, lets talk VARIATIONS.
- You have your basic side plank.
Photo Credit: Real Simple 2. You can lift and arm and/or a leg (don’t let ribs flare out…keep stacked).
Photo Credit: Prehab Exercise 3. You can add a dip.

4. Need to work your way up? Place one leg down on the ground for added support, or you can do the side plank against a higher surface like the wall, bench, or couch.
You should be doing this at least 4 times a week.
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