Plank your way to a 6 pack!

Hi guys,

I see of lot of you planking and that is just super awesome!

Some of you can hold the plank position for up to 5 minutes…That is amazing!

Planks are a great isometric exercise that works not only your core and shoulders but that will also greatly improve your posture and balance.

The thing about plank is that they can be a bit boring and quite frankly, planking for long periods of time will put you more at risk for lower back injuries…so what to do??

Well make sure you plank right to begin with to avoid all injuries and add some variations to your routine, here is how!

 

Make sure to master the front plank first before moving on to the variations!

FRONT PLANK

The regular that you are doing now, get yourself on your hands to make it a bit harder!

  • Begin in the plank position with your forearms and toes on the floor.
  • Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  • Your head is relaxed and you should be looking at the floor.
  • Hold this position for as long as you can

 

SIDE PLANK

 

  • Lie on your left side with your knees straight.
  • Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
  • Brace your core by contracting your abs
  • Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
  • Hold this position 
  • Turn around so that you’re lying on your right side and repeat.

 

SHOULDER TOUCHES PLANK

 

1.Get into a push up position with your shoulders over your hands

2. Pull your shoulders away from the floor and away from your ears 

3. Take one hand off of the ground and tap the opposite shoulder, 10 touches per side.

4. Do not let your hips shift from side to side!

Point 4 is the next point that we need to emphasize in this series. Your body will want to shift its weight over to the side with the planted arm. In order to lock your hips in place you will need to focus on squeezing your glutes. Your glutes are part of your core stability and at this level, you will need to start understanding how to use them. Essentially, squeezing your butt (glutes) locks your pelvis into position and prevents your hips from shifting from side to side.

 

 

ROCKING PLANK

 

 

1.Assume a front plank position face down on the floor

2.Keep your body in a straight line with your elbows directly under your shoulders, tighten your abdominal muscles, and rock forward and backward on your toes for at least 30 seconds.

 

1 LEG UP PLANK

 

1. Assume a front plank postion on your elbows

2. Brace your abs and glutes and lift one foot three inches, foot flexed

3. Hold for a few seconds, then lower and repeat on the other side.

4. Continue alternating. Work up to holding for one minute.

 

1 ARM PLANK

 

1.Assume a front plank postion on your elbows

2. Brace your abs and glutes and lift one arm straight ahead three inches

3. Hold for a few seconds, then lower and repeat on the other side.

4. Continue alternating. Work up to holding for one minute.

 

 

1 LEG 1 ARM PLANK 

 

 

1. Get into the basic plank, then lift your left arm and right leg; hold them up for 30 seconds.

2.Lower them, then raise your right arm and left leg and hold for 30 seconds.

3. If you can’t hold the position for 30 seconds, keep your arm and leg up as long as you can and build up to 30 seconds. Alternate sides for half a dozen repetitions.

 

REVERSE PLANK 

  • it on the floor with your legs extended in front of you.
  • Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  • Press into your palms, and lift your hips and torso toward the ceiling.
  • Look up to the ceiling, point your toes, and keep your arms and legs straight.
  • Keep your entire body strong, and form a straight line from your head to your heels.
  • Squeeze your core and try to pull your belly button back toward your spine.
  • If your hips sag or drop, lower yourself back to the floor.
  • The goal is to maintain a straight line and hold for 20 to 30 seconds. You may need to begin by holding the position for only a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in an incorrect position.

 

SCORPION PLANK

 

1.Get into PLANK position

2. Raise your right knee toward your left shoulder as you rotate your hips up and to the left as far as you can.

3. Reverse directions, rotating your hips up and to the right, and try to touch your right foot to the back of your left shoulder

4.That’s one repetition. Continue for 30 seconds with your right leg, then switch legs.

 Have fun plankers!

Ciao for now!

 

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