@deborasdei3: The new plank variation I've been OBSESSED with 😅 This is an advanced plank variation that will sculpt the triceps, shoulders, deep core, and side booty. Please note that I am almost 10 months postpartum and have been focusing on deep core strengthening for several years now. If you are newer on your postpartum journey or still healing a diastasis, give this one a miss and focus on more foundational deep core movements. Scroll back to see plenty of alternatives on my page! In this plank hold, the core must stay activated to manage intra-abdominal pressure, offset instability of the lifted leg, and protect the spine. For this reason I'm using an engaged core breath throughout this move. 💪🏽🌬️ 🔹Just before and as the leg lifts, exhale and engage pelvic floor and transverse abdominals from hip bones up to rib cage as though zipping up a corset. 🔹Inhale as the leg lowers, but keep your low belly (TVA) activated. Notice the expansion of my side ribs, back, and chest with my inhale even though my low belly stays cinched. Form and pressure management are everything and should be prioritized over reps. Come out of this move and reset with a deep 360 degree inhale, fully releasing the transverse abdominals and pelvic floor. Perform this reset as often as needed as you build up endurance. I typically do 8 slow reps on each side, but you should start with 1-2 and work up to this as you prioritize form. 👉🏽To modify any plank variation postpartum, add height! You can perform the same movement leaning up against a wall or countertop. 👉🏽For a modified movement that will still hit the deep core and glute medius, perform a bear pose lift (from an all fours position, exhale and engage core as you lift the knees and briefly hold. Inhale to lower the knees and release the core). With the knees fully lowered, perform a fire hydrant exhaling and engaging core as the leg lifts.

There are no more comments for this video.

To see more videos from user @deborasdei3, please go to the Tikwm homepage.