Dear new moms, practice these 3 plank variations for a strong core

Celebrity fitness coach Sucheta Pal shares 3 plank variations for new moms, who want to build their core and strength, while flattening their tummy.
plank to lose belly fat
Planks is one of the best floor exercise to lose belly fat. Image courtesy: Shutterstock
Aayushi Gupta Updated: 21 Feb 2022, 19:19 pm IST
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Post pregnancy, getting back to a workout routine to get rid of the extra weight seems hard. But choosing exercise after pregnancy is one of the best things you can do for yourself. If you want a flat belly and want to focus on your core strength, performing a plank is the right choice.

Yes, new moms, you can get a super strong abdomen and core stability just by practicing planks.

Are planks good for core strength?

Planks challenge all the muscles in your body as well as your endurance, balance and coordination. They are a great way to engage and tone core muscles, including your abdominal and lower back. So, are you ready to build your core muscles and strength with the help of a plank?

Recently, Sucheta Pal, a celebrity fitness coach, and a Zumba influencer shared 3 plank moves for new moms to build core muscles.

She captioned her post, “Just because you need to modify moves after childbirth does not mean you have less strength! It simply means you are working your way to effectively improve your core function without harming your body So, don’t compare your before and after. Your after is a new version and we need to treat it with the respect it deserves. It made a universe after all.”

Check out her Instagram post here:


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A post shared by Sucheta Pal (@suchetapal)

Here are the 3 supported plank moves:

1. Knee plank dumbbell slides

Here’s how to perform it:


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1. First, place a dumbbell or small weighted object (such as a weighted ball or sandbag) on the right side of your torso.

2. Now, get into the original plank position and place your knees on the mat.

3. Press your hands into the floor and your wrist and shoulder should be in line, keeping your back straight and abs tight.

4. Shift your weight to your right to grab the dumbbell with your left hand and slide it to the left side of your body.

5. Repeat this with your left hand. That will count as one rep.

6. Continue alternating sides for up to 10 reps.

Also, read: Learn the right way to do the plank with celebrity fitness trainer Namrata Purohit

2. Knee push ups

Here’s how to perform it:

1. Get in a modified plank position.

2. Now, make a hook with your lower legs and place your knees on ground.

3. Keep your wrist and shoulder in line and ensure that your palms are placed well.

4. Make sure your core muscles are engaged, stabilise your body and tighten your legs.

5. Now, inhale and slowly lower your body toward the floor, while staying straight.

6. Hold the position, and with an exhale, slowly return to the starting position and repeat.

plank for core strength
Knee push-up is one of the best exercises for beginners to sculpt their upper body.

3. Knee plank shoulder taps

Here’s how to perform it:

1. Get into a high plank position with your wrists under your shoulders and your feet hip-width apart.

2. Bring your right arm off the ground and touch your left shoulder and return to the plank position.

3. Repeat the same movement for the opposite arm.

4. Make sure to keep your body as still as possible.

5. Go for 15 taps on each side for three rounds.

So, with these easy plank variations, build your core muscles and strength in no time!

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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