Skip to main content

Mini Plank for Optimal Core Activation

This pre-exercise is phenomenal for anyone who has ever had a baby, C-section, hysterectomy, abdominal surgery, sits at a desk, or has core weakness. Elise Badone, Muscle Activation Technique Specialist, has come up with this isometric.  This looks like a "knee plank" but there is much more to it.  You will actually feel your TVA and pelvic floor muscles waking up and firing much more efficiently with the way that Elise has you do this exercise.

Since I personally have had 2 Cesareans in a 24 month time span, I lost proper communication from my pelvic floor and abdominal muscular system to the brain.  The fact that I had two babies that were very large for my frame, in such a short time span, didn't help either!  With that being said as I became stronger my body became a very good over compensator.  Which happens to anyone who has had any trauma in that region.  Same goes with anyone who has had hip, knee, foot, ankle, or any sort of injury!

Those with C-sections and abdominal surgery may also suffer from having extra scar tissue.  You will want to talk to a scar tissue mobilization specialist or trained massage therapist that knows how to break it up properly!  If you have any painful scar tissue build up, no amount of exercise will help regain and restore your abdominals close to 100% if you do not take care of it.  I still have painful scar tissue and will be researching some specialists soon.  However, still do what you can in the mean time.

In this video, as you probably noticed,  Elise shows 2 ways to release from the exercise.  Hips down first, then leg lowers and vice versa for the last rep.  The preferred method is leg lowering first, then the hips.   The main point is make sure they both down lower at the same time.

You can find Elise at to learn more about her Muscle Activation Technique (MAT) work.
Make sure you do this exercise before you engage in any activities such as running, kettlebells, weight training, cycling, anything you enjoy.  This will make a big difference.

Stay tuned for more exercises like this.  To view a few more exercises I found helpful for me and postnatal clients, check out this old post from after I had my first baby.  View Here

For more training tips and nutrition or to work with Lauren from any where in the world go to and follow her youtube channel. Get on Lauren's Playground waitlist where you can do any of her strength and conditioning classes right from your home here.  

Thank you for your interest in our cutting edge fitness programs and information.

To be apart of Lauren’s unique and motivating online gym experience; sign up here for our virtual gym, Lauren’s Playground, while registration is open!

Lauren’s Playground will be open for registration at the end of January 2020!

If you’re brand new to kettlebell fitness, access our FREE Kettlebell Swing online class here to get your fitness journey started!

** For a limited time only, Lauren’s best and most popular Kettlebell DVD’s will be 60% off! Code: 60off Click the link here to find the videos that are right for you **


Jilligan said…
thanks for posting this Lauren! I couldn't link to it in your FB post, so this was very helpful!
Unknown said…
SO awesome!!! I wish I lived near you so I can come to your classes! Thanks for sharing!! I just had a c-section and am finally able to exercise. Still have numbness so I think this will help. Do you have an ipad app?
xo all the way from Montecito, CA
Unknown said…
This is awesome!!! I had a c-section 7 months ago and still feel numbness. Finally get to exercise! Do you have an ipad app for your exercises?
joy said…
I've had 2 c-sections (8 and 11 yrs ago. I teach kickboxing 2x a week and also workout (cardio and weights) almost daily. I've always felt that something wasn't connecting in my abs. We do planks with variation moves in my kickboxing class. I am going to fwd this to ladies in my class and start doing it in the resistance section of our workout. Thanks so much! Joy
Steve said…
I'd like to add this one would probably also work well for people recovering from hernia's. Anyone else have thoughts on this?

My site: does creatine help?
Hokeyspoons said…
I am confused, do you lower the hips first or the legs? Thanks...
Lauren Brooks said…
nomads2, it's either or. I actually prefer the hips down first then the legs.
So this is basically a limited range spinal flexing in a prone position. The plank posture is maintained as the client slowly and under active control...draws her ribs to her hips (pubis)this activated the long flat superficial muscle of the abdominal region. A great way to correctly put stimulus in that region without disrupting smooth coordinating joint control. Nice job!
Jess said…
That was great! I have had a C section and have struggled to get my fitness back. I will definitely add this to my exercise routine. The video was excellent.
Unknown said…
I like this video, its good, but should i let the legs down first then the hips? or the other way round? As in the beginning you say bring the hips down first then the legs but at the end of the video you say let the legs down first then the hips!! Or does this make a difference to the exercise?
Lauren Brooks said…

When you're done doing this plank. Drop your hips down and then your legs. Hope this helps!

Most Popular Posts

What Doctor's don't tell you after a C-section

I have now been through 2 C-sections since writing this blog post and thankfully I've recovered beautifully from both with the appropriate progressions. For those who are new and are just finding me. WELCOME! First let me say I did NOT want a C-section. I did everything in my power to avoid the first and even the second. I'm a kettlebell fitness strength and conditioning coach who relies on her body to share, teach, educate, and I was under the impression that having to give birth via C-section would and could destroy my body and career. Boy was I wrong! If you're feeing the same way, start by reading this article I wrote many years ago that still applies today! Many people have asked and here is part of my experience.  I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections (even some 20 years ago) find their core aga

5 Year Blog Anniversary and Giveaway

My blog was born March 10th of 2007, 5 years ago, with this  post  that started it all.  It all started 6 weeks after giving birth to my first baby.  The purpose of this blog was to share my journey of embarking as a new mother recovering from a C-section, lost strength, and fitness.  I wanted to share my struggles and perseverance in getting back to my pre-pregnancy self all while enjoying my new road in to motherhood.  I felt this was an easy and convenient way for friends and family that live all over the world, to see photos of my children and updates about our life.  What an amazing experience it  has been for me.  I never thought blogging my experiences would turn in to so much more.  Through my blogging I got the chance to connect with so many wonderful people around the world.  I never fully understood how powerful the stories would effect so many people.   It's truly been an honor.  Being able to continue to drive motivation and hope in to someones life by sharing my life