The foundation of fitness for a mom is her abdominal area. To moms a flat
stomach is wonderful; a strong abdominal core is critical. The cool thing is,
you can get both at the same time with side planks.
Side planks are great for toning, without enlarging, the obliques on the side
of your abdomen. Strong oblique muscles also add powerful stability to your
back. Asthetically, side planks can sculpt your stomach in ways crunches or
sit-ups just can't do. The nice thing about side planks is they can be done in
little time and you don't need any equipment.
Before we get on to how to do them, I just want to add a little
incentive...
A Mom with Poor Abdominal Strength is an Accident Waiting To HappenLet's face
it, as your child grows the physical demand placed on your body increases. You
start out holding a 8 lb. newborn in your arms, but that quickly changes into
holding a 25 lb. toddler who twists and turns quickly.
You may be required to sweep your toddler up with your right arm while
holding another child in the left. You may have to carry a 40 lb. child who is
unhappy and doing whatever it takes to squirm from your grasp. If your body is
incapable of handling these tough physical demands it will let you know, because
back pain and fatigue will start compounding. Is your body prepared to handle
the stress being placed on it?
A Side Plank A Day Keeps Back Pain Away
Planks, build functionally strong,
stabilizing abdominal muscles that allow you to bend, twist and reach with less
chance of injury. Beginning an abdominal strengthening program now will prepare
you for when your infant becomes a toddler and for those times your toddler
becomes antsy and unruly.
Planks can not only give you back your pre-pregnancy abs, but they will
prepare your body to deal with being a mom of a toddler! So let's get to the
exercise itself.
How to Side Plank:
1) Begin by lying on your left side. Bend your left elbow and place the
forearm on the floor directly under your shoulder. Your weight should be
supported on the forearm and the left hip. Your right arm should be resting
along the right side of your body with the hand resting on the right thigh.
2) Rise up so your body weight is resting on your left forearm and the edge
of your left foot. Wear shoes that have a good edge on the sole to avoid
slippage once you're in place. If you find this to be too difficult, start by
placing your weight between your forearm and knee. After a few weeks, you'll be
able to move to the more difficult position in which you are supporting your
body between your forearm and your foot rather than your knee.
3) Lift your body up as high as you can and contract your abdominal muscles
by bringing navel to spine. Attempt to form a straight line from your armpit
along the side of your ribs to your hip, and down to your ankle just above your
left foot. Hold this position for 5 to 10 seconds to start with. You can
increase to 20 seconds over several weeks, but your goal should be to eventually
build up to at least 60 seconds for each slow contraction.
4) Slowly lower your body back to the floor, then immediately rise as high as
you can and hold it again. Repeat on the right side. Start with two sets of 10
repetitions on each side.
- Don't hold your breath. This increases abdominal pressure which feels
easier, but prevents you from getting the full benefits of the movement. Take a
breath and exhale as you are lifting into the bridge.
- Avoid twisting or turning your trunk. This might cause a side strain and
slow your progress.
- Stop if you feel back pain Everyone has their own rate of progression. If
you feel pain in your back, stop. Try again on the next workout and you'll find
your back will start getting stronger. If back pain continues, stop and consult
a fitness professional.
Finish with a stretch
After doing your planks, lie on your back, relax, bend your knees with feet
on the floor and tilt them from side to side. Do this a few times to lengthen
your back and abdominal muscles.
Strong, flexible abdominal muscles are a moms best friend. Start developing
yours today with side planks!
Curt Conrad, CSCS, is Founder and President of StrollerFit Inc. an
international product and franchise company that helps parents exercise with
their babies. He is author of The StrollerFit ExerBook. His companies have
helped thousands of clients enjoy better life through better fitness. http://www.strollerfit.com
Print this page