All you need to do planks are your body and enough space to lie down. Planks strengthen the arms, core and literally just take a minute of your day.
STANDARD PLANK
1. Begin in a push up position. In a push-up motion, push yourself off the floor.
2. Ground the toes into the floor, contract your abs and squeeze the glutes to stabilize the bottom half of the body.
3. Keep your neck neutral and your head in line with the back. Face the floor.
4. Hold stable for 20 seconds. As you get stronger, you gradually increase your time without compromising your form.
4. Hold stable for 20 seconds. As you get stronger, you gradually increase your time without compromising your form.
SINGLE LEG PLANK
This variation increases the demand on the core. Start off in a basic plank, then lift one leg toward the ceiling (as far as feels comfortable, without compromising the back). Keep the hips parallel to the floor, then alternate legs.
FOREARM PLANK (low plank)
This plank is slightly easier than the standard plank where you are holding the body up with just the hands. With this plank you will place the forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body at about shoulder-width distance.
MOMS Join my Free Plank Challenge Going on Now For Support and Motivation!!!
Find us on FACEBOOK @ Real Mamas Workout!
Connect with me:
Coach Lanise
I can help you earn and income while getting fit!
Email me for more information.
coachlanisemartin@gmail.com
No comments:
Post a Comment