Protecting Your Pelvic Floor: Modifying the Plank

The plank is a popular core-strengthening exercise, but for individuals at risk of pelvic floor issues, it can place undue stress on the pelvic floor muscles if not modified appropriately. It’s important to understand that modifying exercises for your body’s needs is not a sign of weakness but a demonstration of self-awareness and care.

Here’s how to modify the plank to protect your pelvic floor while benefiting from this foundational exercise.

Imagine you’re in a group exercise class, and the instructor cues the class to move into a standard plank position (on elbows and toes with the rest of the body lifted). You know you’re in a high-risk group for pelvic floor issues, or this exercise consistently causes a sensation of needing to go to the bathroom. What should you do?

Group exercise classes often cater to generally healthy, uninjured participants. While instructors may offer modifications, these may not always suit every participant. It’s essential that you, rather than the instructor, take responsibility for adapting exercises to meet your needs. This way, you can participate in various classes without jeopardising your health.

Modifying the Plank

Follow these steps to perform a safe and effective plank that prioritises pelvic floor health:

Step 1: Activation and Awareness

Start Face Down:

• Lie face down on the floor. Turn your head to one side and allow your toes to turn inward so your heels roll outward.
• Place one hand under your upper abdominals and the other across your lower abdominals near your hip bones.

Pelvic Floor Activation:

• Gently breathe in and out. Focus on lifting your pelvic floor as though you’re stopping the urine flow. Hold this lift for 3-4 seconds and then release slowly. Repeat this process twice.

Engage the Transverse Abdominals:

• While lifting the pelvic floor, gently draw your lower abdominals toward your spine. You should feel a slight change in pressure under your lower hand.
• Avoid contracting the upper abdominals. Relax and try again if they activate until you can isolate the lower abdominal muscles. This core contraction forms the foundation for safe progression.

Step 2: Gradual Progression

Move to Elbows:

• Once you can consistently activate your pelvic floor and transverse abdominals, progress to lifting onto your elbows.
• Keep your head lifted and look straight down. Ensure your shoulders and upper back are engaged, avoiding a hunching position.
• While breathing naturally, lift the pelvic floor and engage the transverse abdominals. Hold for 10 seconds, ensuring you can feel the pelvic floor relax afterwards. If not, return to the lying position and focus on core engagement.

Lift to Knees:

• Once you can maintain activation on your elbows, progress to a kneeling plank.
• Begin in an elbow plank position, lift the pelvic floor and transverse abdominals, exhale and lift your body onto your knees. Keep your head, spine, and hips aligned.
• Breathe in and out naturally in this position, holding for a maximum of 10 seconds. Lower yourself to the floor and relax your abdominals and pelvic floor completely. Repeat.

Key Considerations

• Time Limits: Avoid holding the plank for longer than 10 seconds, even if encouraged by the instructor. Prolonged holds can lead to pelvic floor fatigue.
• Rest and Recovery: Always ensure you feel a relaxation of the pelvic floor between repetitions. If you don’t, it’s a sign of fatigue, and you should return to a lying position and rest.
• Communicate with the Instructor: If you feel pressured to perform, consider speaking to the instructor before or after the class. Let them know you’ll modify the exercise to suit your needs—most will respect and appreciate your proactive approach.

Prioritise Pelvic Floor Health

The plank can be a valuable exercise when performed correctly, but it’s essential to prioritise your pelvic floor health above all. Progress slowly, listen to your body, and celebrate your ability to make informed decisions about your fitness journey. Remember, a strong and functional pelvic floor supports not only your workouts but also your overall well-being.

Check out – How to modify an abdominal curl to keep your pelvic floor safe