Step 5 in your Mommy Belly Makeover
This is one of my Favorite Mommy Belly exercises because it truly challenges my entire body!
Tighten Your Mummy Tummy
Strengthening your core muscles will tighten up your mommy belly because as your core gets stronger, these deep muscles will begin to naturally draw your belly in. The plank is one of the best exercises to work the deep core muscles.
As you will quickly FEEL, the plank challenges the deepest muscles of your core- your transverse abdominus which wrap around your entire midsection acting as a corset – important for all moms who wish to flatten the mommy belly after having a baby.
Tone Your Arms
Your upper body is also challenged to maintain a strong plank position. Just HOLDING the Plank with purpose allows you to feel it in your arms- especially your triceps – shoulders and chest!
Strengthen Your Back & Backside
Having to hold the plank position with your hips in alignment also strengthens your lower back and engages your Glutes! In order to hold a solid plank position you must contract your abs, back and glute muscles!
This is a full body exercise in disguise!
How To Do The Plank
Begin on all fours. Position your hands directly under your shoulders. Place your feet about shoulder-width apart and straighten your legs, balancing on your hands and toes – as if you are at the top of a push up. Use your core muscles to lift and support the weight of your body and focus on forming a strong, straight line.
Engage your core as you imagine drawing your belly button back to your spine. This ensures you have engaged your deepest core muscles but you are still able to breathe!
Double check the alignment of your hips… make sure your butt is not raised up in the air nor do your hips sag too low.
TIP: A great way to test your plank form is to have a friend take a broomstick and lay it down the center of your back – to help you properly align your body. The broomstick should lie flat against your body – if not, adjust the points on your body that are pushing it up.
Are You Shaking?
This is normal. Your body may begin to shake after a few seconds of holding the plank position. This is simply due to a lack of coordination and strength in your deep core muscles.
In this case, start off with shorter intervals – holding for 5 secs at a time. As you progress, within a couple weeks you’ll notice significant improvement in your ability to hold this position for a longer period of time without shaking!
Make It More Challenging
Increase the challenge of your plank by lowering down and holding this position on your forearms. Keep your core engaged and lift your body off the ground so you are balanced on your toes and forearms. Hold for 5, 10, 20 or more seconds at a time – working your way up to being able to hold for a full 60 seconds with good form.
Perfect Your Plank Form Tips
~ Avoid arching or sagging your lower back. Keeping your abs tight by drawing your belly button back to your spine and contracting your lower back and glutes will help you maintain that solid plank position.
~ Check to be sure your wrists are under your shoulders to create a strong base and to really target your chest, shoulders and triceps.
IMPORTANT: Please consult your Dr before beginning a new workout or exercise routine.
Just to clarify – no amount of “belly tightening exercises” will burn the fat off your belly. This thinking is tied to the myth of spot reduction.
Fat loss is a total body process.
When you workout in ways that boost your metabolism using Full Body Resistance Training Moves you will begin to lose more inches, look more defined and toned plus have an abundant amount of energy – all in minutes a day!
Triple your Flat Tummy Results when you cut out empty calories from fake diet foods, processed foods and sugar!
Join me this Thursday at 10 am EST on the
>> Fit Yummy Mummy Facebook Fan page
for a 30 minute LIVE mommy belly question and answer session for more makeover tips and strategies!
Chat with you on Thursday!