Flatten Your Tummy With This One Move: The Benefits of Doing Planks After 40:
As a mom who has birthed 5 boys and a C-section after 40 under my belt, I know firsthand how challenging it can be to get back into shape after 40. Our bodies don’t bounce back like they used to, and after years of taking care of everyone else, finding time for self-care can feel impossible. However recently, I decided to take control of my health and started a 30-day plank challenge. Let me tell you, it has been a game-changer! It Has really helped me have a much firmer and flatter core.
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Why Planks?
Planks are one of the simplest yet most effective exercises you can do, especially after 40. They don’t require any fancy equipment, and you can do them anywhere—in the living room while the kids watch TV, in the kitchen waiting for dinner to cook, or even in your bedroom before bed. And the best part? They don’t take up much time. I started with just 20 seconds a day and gradually worked my way up.
Planks also offer a wide range of benefits beyond just strengthening your core. They help improve your overall balance and stability, which is crucial as you get older. Plus, they engage multiple muscle groups at once, including your shoulders, arms, and glutes, making them a full-body workout in one simple move. Not to mention, planks can boost your metabolism, helping you burn more calories even after your workout is done.
The Benefits I’ve Seen
After having five kids, my core was, well, a bit of a mess. My posture was terrible, my lower back constantly ached, and I felt like my belly would never be the same again. But within just a few weeks of doing planks, I noticed some significant changes.
First, my core started to feel stronger. I wasn’t huffing and puffing as much when I bent over to pick up toys or groceries, and my posture improved, which did wonders for my confidence. The constant lower back pain I had accepted as part of aging started to fade away.
Planks also helped me reconnect with my body. After the C-section, I felt like I had lost control over my core, but planking gave me back that connection. I could feel my muscles engaging and strengthening with each plank, reminding me that, yes, this body is still strong and capable.
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Hands or Elbows? The Benefits of Both
One thing I love about planks is how versatile they are. You can do them on your hands (like a push-up position) or your elbows (which feels a bit more intense on the core). Both variations are great, but they target your body in slightly different ways.
- Hands: Doing planks on your hands engages your shoulders and upper back more. It also helps build wrist strength, which is essential for everyday tasks like lifting kids or carrying groceries. I found that planking on my hands gave me more overall stability, which was a big help during those busy days when I felt like I was constantly on the go.
- Elbows: Planking on your elbows shifts the focus more towards your core, especially the deep abdominal muscles. This variation feels a bit tougher, but it’s excellent for really targeting the areas that need extra attention after pregnancy. I like to alternate between the two to get the best of both worlds.
Planking For Complete Beginners
If you are a complete beginner take it really slow, I recommend you start the plank with your knees down. This will take the pressure off your back and arms and make it alot easier, you can work your way up, to getting off the floor later.
I also recommend starting slow and doing 20-30-second planks and working your way up by increasing 5-10 seconds every other day.
The 30-Day Plank Challenge: A Simple Way to Start
If you’re wondering how to start, a 30-day plank challenge is the way to go. It’s straightforward—each day, you add a few more seconds to your plank time. By the end of the challenge, you’ll be holding a plank for a few minutes, which is an incredible accomplishment!
The gradual increase in time makes it manageable, even for the busiest moms. And trust me, seeing your progress day by day is incredibly motivating.
Tools To Help You Get Started With Planks
Some tools you can use make getting started easier and more comfortable. I recommend getting a really good mat. It will be an extra cushion for your hands and elbows. Also, when getting started with planks, some people drop to their knees so the mat will offer extra support in that area as well. I highly recommend an extra-large yoga mat. Click here to view this top-rated mat.
Another tool I like and recommend is a core trainer, not only can you do planks with this tool but you can also do other core exercises. It also makes fitness really fun. Click here to view.
If you prefer a planking board with handles, I highly recommend this one to use.
One last piece of advice for this section is if you want to have tools to do planks and add other exercises, I highly recommend you pick up this affordable portable home gym. That way you can take it anywhere with you, plus it’s lightweight and compact.
Making Planks More Fun
Some cool tools can make planking more fun. One that is great is The Plank Pad Pro. I highly recommend you check it out. It also comes with a free app and games!
From One Mom to Another
If you’ve been putting off getting back into shape because it feels overwhelming, I get it. But planking is such a simple, effective way to start rebuilding your strength. It’s a small daily commitment that can lead to significant changes in how you feel—both physically and mentally. So why not give it a try? Start with just 20 seconds and see where it takes you. Your body (and mind) will thank you.
