5 Plank variations to train the abdominal muscles after childbirth & bull; hello healthy

After giving birth, what challenges did you feel when you started exercising? Do you feel that your muscles are weak? And it feels like every movement feels too heavy to do, then you feel lazy to exercise regularly?

This is very natural because during pregnancy, many muscles are weakened, especially the muscles in the abdominal area because you are stretching for the baby. One of the postures that I enjoy doing is plank because it can help me get back stronger muscles. This posture also feels really challenging, so every time I train it and succeed, it's like winning a match with myself.

Way:

1. Bring your body to the table top position, see number 10 in the following link.
2. Make sure that the palms and wrists are parallel / under the shoulders.
3. Then lift your knees, straighten your legs, with your heels pressed to the floor, feel the pull / stretch your hamstrings.
4. Keep your eyes open so that your neck doesn't tense up.
5. Activate your abdominal muscles so that you are stronger in this position and do not overload your waist.
6. Do this for at least 10 breaths, then repeat at least 5 rounds.

2. Forearms Plank

Way:

1. From the High Plank, bend your elbows, and position your elbows below / parallel to your shoulders.
2. Activate your abdominal muscles so that you are stronger in this position and do not overload your waist.
3. Keep your eyes open so that your neck doesn't tense up.
4. Make sure the body is parallel to the buttocks. If your buttocks are higher than your upper body, align them.
5. Do this for at least 5 breaths, then repeat at least 5 rounds.

3. Flying Plank

Way:

1. From the High Plank, lift one leg and straighten the leg parallel to the upper body (as in photo 1).
2. Activate your abdominal muscles so that you are stronger in this position and do not overload your waist.
3. Make sure the body is parallel to the buttocks. If your buttocks are higher than your upper body, align them.
4. You can do this with Forearms Plank too (like photo 2).
5. Do it on the right side and left side alternately, each side breathe for 5 breaths then replace 5 breaths on the left side and repeat for 5 rounds.

4. Cycling Plank

Way:

1. From the Flying Plank position, Bend your legs and bring your knees to your elbows. Can be done on the parallel elbow or the opposite elbow, for example, the left knee is brought to the left elbow and then brought to the right elbow.
2. Bringing your knees to your elbows, push your body forward with the support of your straight legs, pushing your toes and raising your heels slightly.
3. Activate your abdominal muscles so that you are stronger in this position and do not overload your waist.
4. Breathe every time bringing the knee to the elbow, do it on each side for at least 5 rounds each.

5. Side Plank

There are several Side Planks that you can try according to your wishes and abilities.

Method 1:

1. From the Forearms Plank, bring your body facing right or left supported by one arm and elbow.
2. Activate your abs and hips so that your body is tilted straight.
3. Slowly raise the free arm up and look at the fingers of the arm above the body.
4. Do it on the right side and the left side alternately, each side breathe for 5 breaths then replace 5 breaths on the left side, and repeat for 3 rounds.

Method 2:

1. From the High Plank, bring your body facing to the right or left side supported by one arm.
2. Bring the leg that is on top to the middle of the body, bend the leg and face the toes to the front side.
3. Activate your abs and hips so that your body is tilted straight.
4. Slowly raise the free arm up and look at the fingers of the arm above the body.
5. Do it on the right side and the left side alternately, each side breathe for 5 breaths then replace 5 breaths on the left side, and repeat for 3 rounds.

Method 3:

1. From the High Plank, bring your body facing to the right or left side supported by one arm.
2. Activate your abs and hips so that your body is tilted straight.
3. The soles of the feet that are at the bottom, try to tread the floor /mat for balance
4. Slowly raise the free arm up and look at the fingers of the arm above the body.
5. Do it on the right side and left side alternately, each side breathe for 5 breaths then replace 5 breaths on the left side and repeat for 3 rounds.

Do routine exercises with several variations of planks for at least 15-30 minutes, and see for yourself the changes in your body muscles, good luck and may also share your experience by mentioning me on Instagram @diansonnerstedt.

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