To
Plank Or Not To Plank Post Birth?
We
all love a good plank challenge but for some of us it's perhaps not
the best choice of exercise especially if you are a new mum, here's
why.
Planking increase intra-abdominal pressure. This pressure creates a great force on the abdominal wall and your pelvic floor. As
these are the muscles most likely weakened during pregnancy they are
not going to thank you for it as they struggle to cope and you may cause yourself more harm
than good particularly if you have an abdominal separation (Diastasis
Recti where the two sides of the abdominal muscles move away from
each other on the right and left side of the body) or a weak pelvic
floor.
Your
body is ready to begin planks when:
1.
Your tummy separation is no longer an issue and adequate
tension/strength has been achieved e.g. see point no. 2!
2.
When planking your tummy IS NOT pushing outwards (towards the floor)
meaning your core muscles can cope with the pressure otherwise the force put upon the abdominal wall may cause more issues
for any separated abdominals!
3.
Your pelvic floor is reasonably strong (no leaking when
sneezing/coughing etc)
4. Planking DOES NOT cause you back pain.
If
all above is fine:
1.
Begin with a plank on the knees (straight line from shoulders to
knees)
2.
Start with short holds (e.g 10 seconds, rest & repeat and build up)
3.
NEVER hold your breath but DO engage your pelvic floor and
abdominal muscles!
4.
Remember press ups can use a plank position too so be cautious here
too!
Why
do you want to plank anyhow? If it is to lose tummy weight the most
effective way is to focus on your diet (by that I don't mean go on a
diet), enough protein and good fats but reducing sugar/refined carbs
and combine with resistance training (building muscle will not only
increase metabolism but will help you do all your daily mummy tasks
better too!)
A
great phase - "You can't out train a bad diet" No
matter how much exercise you do if the diet isn't right your tummy
won't shift!
Debbie
x
P.S
Find a class near you in Liverpool or Wirral here:
https://bookwhen.com/misfitmamas
or find us here: https://www.facebook.com/misfitmamas1/
