The plank exercise is one of the most effective for toning your core. Your core includes your abs and back. We use our core every day whether you exercise or not doing activities like putting groceries away, lifting your kids, moving furniture, cleaning, etc. Plus, it also works your shoulders, back, and legs. Therefore, it is a great and essential move!
**Also, moms and moms-to-be - this move is great for overall toning and will keep your muscles active to help during birth. Now, we'll need to do a ton of cardio to reveal those abs, but I'll post cardio workouts later =)
Here is the breakdown of the plank and all the variations so you can master it where you're at and advance as you get stronger. Version 1: Beginner
Elbows directly under shoulders
Belly button pulled in
Make a straight line to knees (top of thighs touching floor)
Pull shoulders back (to avoid rounded shoulders)
*Hold for 20 sec, relax and repeat
*Work up to 45 sec than move on to Version 2
Version 2: Intermediate
Hands under shoulder
Form a straight line back to your toes (flat back)
Belly button pulled in and up to the spine
Pull shoulders back
*Perform for 30 seconds, rest and repeat daily
*Move up to 45 seconds than move onto Version 3
Version 3: Advanced
Set up same as Version 1 - lift your knees
**Perform for 1 min daily
Benefits of the plank:
Strengthens low back, abs, hips, shoulders, arms
Helps avoid injuries and ensures good posture
Can be done anywhere and made easier/more difficult
Targets abdominals specifically
Helps bounce back from previous injuries
Look forward to even more advanced plank moves coming soon!
Pics used:
Version 2
Version 1
Version 3
No comments:
Post a Comment