Moms Gone Strong – Side Plank Off Knees and Toes

Moms Gone Strong – Side Plank Off Knees and Toes


The side plank is a great core stability
exercise that we can often perform all the way through our pregnancy. We might need a couple of variations and we’re going to show you those right now.
So Amanda is going to demo the side plank from her knees first of all. So she’s
down on to her elbow on her forearm and we’re making sure that her shoulder is
stacked right over top. She’s not shifting away from that arm, she’s really
getting right over top of that and then her knees are bent, her feet are together
and what you can do with your top arm – if you’d like – is you use it on the floor
for some support to help lift your body or you can just keep it on top if you
feel strong enough to lift your body up. So Amanda is going to lift her hips up,
knees and feet down with this really nice long line through the spine, hips are
forward slightly, she’s going to breathe normally in this position, hold for the
allotted time and then relax and come down. So this is side planking from the knees. And again, you might feel more comfortable in this position as you get
further along into your pregnancy. If you’re still comfortable doing the full
version on the legs with the feet right straight out from under the hips, legs
are straight, we can do that as well, as long as we’re feeling that the belly is
supported, it’s not rocking down towards the floor, you can’t hold it up and in. So
this is our “hands-free mama” position. If you feel like the belly is supported
from the abdominal muscles that you don’t have to hold the belly up and in
by yourself, you’re probably pretty good to be performing this exercise variation
still. So again, we’re shifted over top, we have this long line down the body. She could use her hand on the floor or lift up and then we’re going to
rotate the hips forward slightly and she’s going to squeeze her bum to
stabilize, breathe normally, hold and come back down carefully to the floor. So this
is side plank from the feet, perfect, glutes are squeezing, she’s breathing
normally, down and relaxed. So this is side plank variation from the knees and
from the feet.

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