Tummy-Time Plank Workout

Remember when I did that Motivational Monday post about making myself a priority? 

I used to teach kickboxing classes at least twice a week and spend at least an hour on myself and my fitness everyday.  Now that I’m a full-time Mama in full-time grad school with a part-time internship, I don’t have nearly as much time for self-care.  I’m learning to integrate small changes into my every day life that include the little one.  We go walking at least once a day, go swimming, and have lots of time for exploration. 

Because the little one has tummy-time every day, I figured it would be a great time for me to both engage with him and get a little fitness in for me, too.  Today I did this plank workout with Isaac twice through and I felt it!  I plan on doing it with him every day to improve my core strength – slowly but surely, right?  Winking smile

You can do this workout whether or not you have a little one! 

Be sure to remember the following tips:

  • Keep your hips lifted and your muscles pulled in
  • Shoulders should be directly above your elbows (or wrists for mountain climbers)
  • You can either make fists with your hands or keep them flat on the floor
  • As always, be sure to talk with your doc before making any big changes in your diet or exercise regimen 

tummytimeplankworkoutwriteup

The breakdown:

 22Jan2013 081

[Isaac flips over so quickly half his tummy time is me flipping him back over!]

Front plank:

+ Lie face down on the floor with elbows and forearms under your chest.  Your shoulders should be directly above your wrists.  

+ Contract your abs and push off the ground either onto your toes or your knees.  Your glutes should be tight, your back flat, and your head and heels should be in a straight line. 

+ Hold for 30 seconds, or 10 seconds on/5 seconds off for three rounds.

22Jan2013 103

Side plank:

+ Lie on your side with your lower forearm perpendicular to your body. Place the upper leg directly on top of lower leg and straighten your knees and hips.

+ Lift your hips directly toward the ceiling (your hips should be stacked) and raise your upper arm.

+ If it feels alright, look toward your upper hand. 

+ Hold for 30 seconds per side. 

liftandlower

Lift and lowers:

+ Set yourself up for side plank

+ Lower your hips directly toward the floor (keeping your hips stacked and your muscles pulled in the entire time) and lift back up

+ Repeat for 10 per side

threadtheneedle

Thread the needles:

+ Set yourself up for side plank

+ While keeping your hips stacked and lifted, lower your upper arm between you and the ground (threading the needle)

+ Repeat for 10 per side

mountainclimbers

Mountain climbers:

+ Place your hands on the floor slightly wider than shoulder width under your shoulders

+ On your toes, bend one leg, bringing the knee toward the chest and extend the other leg back

+ While holding your upper body in place, alternate leg positions by pushing your hips up while simultaneously extending your front leg back and pulling your back leg forward

+ To make this easier, rather than switching legs simultaneously you can move one leg at a time – going back to starting position between each switch

+ Repeat for one minute

 

Repeat the circuit as many times as you can before your babe has a meltdown or your body gives out. Winking smile

If you give the


workout a try, let me know how it goes! 

I’m really excited to start creating more workouts – let me know if you have any specific requests! 


Aloha Pumehana.
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2 thoughts on “Tummy-Time Plank Workout

  1. Heather says:

    This is such an awesome idea! I’ve only done cat/cow yoga poses over Ayla on her play mat (which makes her giggle), but I think it’s time for some more serious ab workouts in my future!

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