It’s time for Move Monday and today it’s everyone’s favorite move: Planks!
The biggest modification that I’ve had to make since I hit the 2nd trimester has been core work. A lot of exercises involve your core – possibly more than you realize. I get a good laugh every time I hear my spin instructors telling me to pull in my belly button and tighten my core. If only I could (and not that I don’t try)!
That said, core work is limited during pregnancy for good reason. Regular sit ups and crunches are discouraged more so for the comfort of the mother than that baby. Doing sit ups can also cause your abs to separate (diastasis recti) to which is I say, “No thanks!” Your organs and whatnot already need to settle back into place after giving birth – the last thing you need is for your abs to go crazytown. BUT you don’t need to give up core work. Nope. The work out move that allows you to keep your abs “toned” (I use that term loosely here)? Planks of course!
The best part is that there are several ways to do a plank! The most common way is definitely the Elbow Plank:
I can currently hold the Elbow Plank for about 45-60 seconds without feeling like my hips are going to give out! I see myself making some modifications soon though and here are some other options.
Traditional Straight Arm Plank:
It’s a little easier than Elbow, but the focus is still stabilizing your core.
Modified Plank:
Yes, I look like I’m birthing a cow in this picture but it’s basically a straight arm plank on your knees. This is a very basic plank that anyone should be able to do. Actually, if you are just starting out with planks and you don’t trust your core/back, this is a good place to start.
If you’re beyond the basics, there are a few more complicated plank moves…
Up-Down Plank:
Alternating between the Straight Arm position and the Elbow position is actually a really good way to transition between the two planking styles and also makes the time pass a little faster. Just make sure you do it one arm at a time!
Knee Touch Plank:
This one seems easier at first – until you keep going. You start in a Straight Arm Plank and then take alternated between touching the right knee and left knee onto the floor. Remember to keep your arms straight and your core tight!
Knee-to-Chest Plank:
Another one that seems easy. SEEMS. Start in a Straight Arm Plank and pulled your knee into your chest and hold for 10-15 seconds. Then alternate. How many can YOU do?
And lastly, the one that I currently find most challenging — the Leg Lift Plank:
Hold one leg up in a Straight Arm Plank position and then alternate. I look like an idiot doing this one, but it also kicks my ass so it’s worth it.
There are actually many others ways to plank, but there are the ones I’m comfortable doing at the moment. There are a few that attempted and almost fell over. I figured pictures of me laying on the floor weren’t going to fly!
Are you a lover or a hater of planks? What’s your favorite way to plank?
*Thanks to Dan for taking these silly (but necessary) pictures of me. I’m pretty sure when I told him he was going to take pictures of me planking that I was going to be lying round on the furniture in weird positions. He’s a trooper!*
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Your planks shame me. And the whole “these seem easy at first” for the toe-touch planks is a BLATANT LIE! Those were probably THE hardest thing about Weeks 1 and 2 of BBB. I nearly died trying to do those! It could be a combination of my weak core and my lack of balance. But dang, those puppies were hard!
You’re a brave, awesome lady!
Jackie @ MomJovi recently posted..My Date With the Imagination Movers
Planks with Toe Touches and Knee Touches are VERY different! A good modification of the toe touch is the knee touch though. I cannot do the toe touches to save my life right now! Ha ha. You’re a rockstar for even trying. That was one of my “Oh hell I cannot do this workout” moments during the first week!
How did the circuits today go?
Honestly? They were awesome! I feel MUCH better when it’s something I can do, even if it’s hard. All of the core workouts just crush me b/c of the aforementioned weak abs and inability to balance on one foot for more than 3 seconds!
Wish I had another option for cardio tomorrow other than the treadmill. I wish I wasn’t such a scaredy cat about running outside in the dark … but I am! I’m ready for it to get lighter earlier in the morning again…although not the heat that comes with that!
I LOVE a good plank!!! I just do the elbow plank because I’m not too familiar with other types of planks. I’ll have to try these other ones though. I find planks are alot easier to do if I have music to listen to so I can distract myself, but otherwise it’s a game for me to see how long I can stay in that position. So far, I’ve made it 5 minutes doing an elbow plank.
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Wow – 5 minutes is impressive!! I think the hardest part is just hanging out there concentrating and I agree that music helps. I really like the Up-Down plank to help with time passing too. Plus, it makes you SWEAT!
Love this I’m always nervous while pregnant as to what and how much I can do. I have been doing planks and will now be sticking with them.
I know some people will continue to do sit ups the entire time during their pregnancy – but I think “What’s the point?” At least planks help with your back and upper body too! Planks are definitely pregnancy safe though – as long as you don’t have any back issues and you can maintain balance.
I haven’t tried most of these, but I hate up-down planks so. much. I really should start planking again though. Sigh.
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DO IT! Your core will thank you after you have your baby!
I actually like the up-down planks because it gives me something to do. Ha.
You are so right, I really need to. Ugh. I just wish I didn’t hate it so much!
Jen recently posted..I shouldn’t give this any attention but I am pregnant & cranky so…
I love planks – I did a ton yesterday and I’m feeling it today! Such a great exercise!
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