{"id":2496,"date":"2018-05-21T05:58:04","date_gmt":"2018-05-21T05:58:04","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=2496"},"modified":"2018-06-13T21:25:59","modified_gmt":"2018-06-13T21:25:59","slug":"prepare-to-plank","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=2496","title":{"rendered":"Prepare to Plank"},"content":{"rendered":"<p><span style=\"font-size: 14pt;\"><strong>Let&#8217;s talk planks.<\/strong><\/span><\/p>\n<p>An amazing exercise for building core strength, for working the whole of your body and there is so much you can layer and add into a plank.<\/p>\n<p>Also one of the exercises that therefore needs great technique or a lot can go wrong. All too often people are encouraged to dive head on into a full plank without knowing the hows, why&#8217;s and why nots. I love a challenge, but I don&#8217;t like the planking challenges. Personally I do not see the benefit to being able to hold a static plank. I have a body that rarely stays that still and so far more useful is a moving plank with levers and motion.<\/p>\n<p>Many people are just not strong enough to launch into planks. These are not beginner exercises. Done incorrectly the intra-abdominal pressure will build up and it has to go somewhere, so if you have weak abdominals these may sag and bulge or the same with your pelvic floor. I remember attending a mums and babies fitness class with mums there 6 weeks after having baby &#8211; all being told to plank for 1 minute. If your core is not ready, do not do a full plank, if you have recently had a baby and you are rebuilding your strength, do not plank, if you have a weak pelvic floor, do not plank. Now that may sound harsh and rather black and white&#8230; so here is the softer version. There is a version of a plank that everyone can do, it is just finding your level and knowing which muscles to use plus ensuring you breath.<\/p>\n<p>So what about if you really want to plank or if you are in a class with planks and you need a variation? Here are some plank progressions for you, including a standing version that I use with my pregnant and postnatal ladies.<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"738\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/zGF5d_aMyj4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\n<p>&nbsp;<\/p>\n<p>I&#8217;d love to hear how you find these. For more videos and tips do follow me on<a href=\"https:\/\/www.instagram.com\/the_pilates_dietitian\/\"> Instagram<\/a> and <a href=\"https:\/\/www.youtube.com\/channel\/UCVMS_CqFPW3DrJR5g9RRd7g\">Youtube.<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let&#8217;s talk planks. An amazing exercise for building core strength, for working the whole of your body and there is &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2537,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[3,4,964,1351,6,965,9,837],"tags":[1477,1478,1469,923,1476,1472,287,1473,175,440,1466,312,153,802,118,1470,1479,1468,1465,1474,537,1475,296,165,1467,223,1471],"class_list":["post-2496","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-antenatal","category-back-pain-2","category-core","category-diastasis-recti","category-exercises","category-pelvic-floor","category-postnatal","category-videos","tag-diastase-recti-exercise","tag-diastasis-recti-safe-exercises","tag-how-to-plank","tag-pelvic-floor-exercise","tag-pelvic-floor-safe-exercise","tag-pilate-studio-hampshire","tag-pilates-bitterne-park","tag-pilates-exercise-plank","tag-pilates-hampshire","tag-pilates-plank","tag-pilates-planks","tag-pilates-postnatal","tag-pilates-southampton","tag-pilates-studio-southampton","tag-pilates-with-priya","tag-plank-challenge","tag-plank-progressions","tag-plank-variations","tag-planks","tag-planks-in-pregnancy","tag-postnatal-exercise","tag-postnatal-exercises","tag-postnatal-pilates","tag-pregnancy-pilates","tag-prepare-to-plank","tag-priya-tew","tag-the-pilates-plank"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- 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It is a form of breathing and intense posture work that involves creating a vacuum with your breath. This activate the involuntary fibres of the pelvic floor and abdominals,\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2066,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2066","url_meta":{"origin":2496,"position":1},"title":"What postnatal pilates can do for you.","author":"Priya Tew","date":"9 January, 2017","format":false,"excerpt":"When you are pregnant there is a lot of focus on keeping your body healthy, looking after yourself and putting you first. There is a lot more time to focus on exercising well, cooking good meals and thinking in general. The midwife and friends\/family are asking how your body feels,\u2026","rel":"","context":"In &quot;Bump to Birth&quot;","block_context":{"text":"Bump to Birth","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=259"},"img":{"alt_text":"Postnatal Pilates: why all mums need it","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2017\/01\/PN-Pilates-quote--300x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2305,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2305","url_meta":{"origin":2496,"position":2},"title":"The 3 top benefits of postnatal pilates.","author":"Priya Tew","date":"17 September, 2017","format":false,"excerpt":"It strengthens your core and fixes your body. This is HUGE NEWS. Mums are lifting, bending, rotating, reaching, rocking, pushing and feeding babies. A whole lot of work and strain on the body. The core is made up of the abdominal muscles, the back muscles and the pelvic floor. 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The rectus abdominals are the tummy muscles that\u2026","rel":"","context":"In &quot;Bump to Birth&quot;","block_context":{"text":"Bump to Birth","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=259"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2019\/01\/Diastasis-Recti-1.jpg?fit=620%2C395&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2019\/01\/Diastasis-Recti-1.jpg?fit=620%2C395&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2019\/01\/Diastasis-Recti-1.jpg?fit=620%2C395&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":1726,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1726","url_meta":{"origin":2496,"position":4},"title":"3 Moves to think about with Diastasis","author":"Priya Tew","date":"23 November, 2015","format":false,"excerpt":"\u00a0If you have abdominal separation, or are pregnant, here are 3 moves to stay clear of... 1. 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