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Modified Side Plank (Postpartum Progression)

This exercise strengthens the TVA, lateral obliques, glutes and other leg musculature.The breathing component, if done with intent, can be instrumental in rehabilitating the abdomen and pelvic floor postpartum. As we take deep breaths and control the diaphragm, we develop the intrinsic muscles of the spine. Increasing endurance here, rather than strength, makes the side plank another one of McGill’s big 3 for low back pain. These exercises target the front, back and LATERAL side of your core, as seen here. Come onto your side, elbow below your shoulder and in line with your hip. You can stabilize the upper body by pressing your palm into the floor. Your hips should also be in line with your ankles, knees stacked in front and bent to 90 deg. With your hand on your waist, take a deep belly breath. When you slowly exhale, you can raise the hips up, keeping that TVA and core tight. You should feel a tightening into your obliques as you lift. Perform 8-10 reps per side. To progress this exercise, raise the hips and HOLD that position while performing another cycle of inhale-exhale. Lastly, challenge yourself to maintain stability while tightening your pelvic floor and opening up your knees. You can also extend your upper arm towards the ceiling as a final dynamic progression. Remember- check in on your alignment and control your breathing. The most difficult part of any of these exercises is in generating stability. If you’re shaking, you’re doing something right!