We plank to have a strong core
A perfect posture
No back pain
stability & balance
strengthen
arms, shoulders, glutes, quads
We plank to have a great body-workout!
We plank to have a gorgeous body!
standard position
Plank, I love planking and believe everyone should make the plank as a part in their workout. Planking is one of the two exercises I found to be the best for a strong core and a flat tummy. I will reveal the other flat tummy exercise in my next post, it is a very successful exercise. This post is about the standard plank position. Plank strengthening and tone the body all the way from the arms to the legs. There is several lank variations that I will write about in another post and their performance.
The different plank variations allowed you to do a great workout which involves most muscles of the body at once, depending of what variation is performed. Planks are serious business, it is a challenging but wonderful exercise you need to work on and you will add time to hold the position as you get stronger practicing and I promise you will get stronger and feel amazing. Give yourself a month practicing the plank daily pushing yourself farther. Then, after that month come by and leave a comment to me about your improvement. Personally I had a score on 8 minutes, try 30 seconds and you will understand what I'm talking about!
The different plank variations allowed you to do a great workout which involves most muscles of the body at once, depending of what variation is performed. Planks are serious business, it is a challenging but wonderful exercise you need to work on and you will add time to hold the position as you get stronger practicing and I promise you will get stronger and feel amazing. Give yourself a month practicing the plank daily pushing yourself farther. Then, after that month come by and leave a comment to me about your improvement. Personally I had a score on 8 minutes, try 30 seconds and you will understand what I'm talking about!
Start with the standard position and hold for 20 seconds or longer if you can, hold, hoold the position, you can hold longer then you might think, push yourself farther and keep the position one second longer after the feeling you have to give up! DO IT you will be thankful!!!
I have good news, muscles have memory and next time you will be able to hold longer!
1. Lie with the face down, raise your chest off the floor, forearms and toes on the floor (see picture)
2.Form a perfectly straight line from head to toe, imagine a plank of wood, a straight line from ears to toes, no sagging or bending.
I have good news, muscles have memory and next time you will be able to hold longer!
1. Lie with the face down, raise your chest off the floor, forearms and toes on the floor (see picture)
2.Form a perfectly straight line from head to toe, imagine a plank of wood, a straight line from ears to toes, no sagging or bending.
3.Hold the position for three sets of 10- 20 seconds at first. Over time as your core get stronger you work up and add more time.
Remember you can always rest on your knees, breath through the holds and keep your head relaxed looking down at the floor and don,t let your back go up as a mountain or your hips sag down. You will be happily surprised by the end of the month! And look for my next flat tummy post which should have been the first ;)
To be continued...
