The cool thing is, you can get both at the same time with side planksSide 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 equipmentBefore we get on to how to do them, I just want to add a little incentiveA Mom with Poor Abdominal Strength is an Accident Waiting To Happen
Let'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 quicklyYou 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 unrulyPlanks 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 itselfHow 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 thigh2) 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 knee3) 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 contraction4) 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_________________________________________________________________________________________________________________Helpful Hints:- 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 professionalFinish with a stretchAfter 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 musclesStrong, 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://wwwstrollerfitcom
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