A great exercise for strengthening your core muscles.
What will be the benefits of Plank in PCOD/PCOS ?
Planks are an excellent exercise for women with PCOS. They offer several benefits, including:
- Core Strength: Planks strengthen your core muscles, including your abs, lower back, and obliques.
- Improved Posture: A strong core can help improve your posture.
- Enhanced Balance and Stability: Planks can improve your balance and stability.
- Reduced Back Pain: A strong core can help alleviate back pain.
- Boosted Metabolism: Regular strength training, like planks, can boost your metabolism.
How often should I do Plank in PCOD/PCOS?
Aim to do planks 2-3 times per week.
How much time should I do Plank in PCOD/PCOS?
Start with holding a plank for 30 seconds and gradually increase the duration as you get stronger. Aim for holding a plank for 60 seconds or more.
What precaution’s to be taken while doing Plank by PCOD patients
· Proper Form: Focus on maintaining proper form to avoid injuries.
· Listen to Your Body: Don’t push yourself too hard, especially if you feel pain.
· Modify as Needed: If you’re unable to hold a full plank, start with a modified plank on your knees.
· Warm-up: Warm up with light cardio and stretching before starting planks.
· Cool-down: Cool down with gentle stretches after your workout.
What we can eat before and after Plank specially for PCOD/PCOS patients
Before Planks:
- Light Snack: A light snack like a banana or a handful of nuts can provide energy without weighing you down.
- Hydration: Ensure you’re well-hydrated by drinking water.
After Planks:
- Nutritious Meal: A balanced meal with complex carbohydrates, lean protein, and healthy fats can help replenish energy and support muscle recovery.
- Hydration: Continue to drink water to replenish fluids lost during the workout.
