Get Your Plank On!
I. Love. Planks! Almost more than burpees….almost. I believe in them to my core, literally. They are so great for building strength, alignment, posture, balance, and muscular endurance.
When doing planks you have two options: low plank on your elbows or a high plank on your hands. I prefer low planks because they feel more full body to me and are also easier on your wrists. You can usually use either for most exercises but whichever variation you choose, form is essential!
When doing a plank Your entire body should be in alignment. You chin is neutral and in line with your spine. Your shoulders are directly over your hands (or elbows depending on your plank choice) and shoulder blades are pulled in slightly. Your hips are flat and your belly button is pulled up. If you are unable to hang onto the proper form, take your plank to your knees. If you do this it is really important you don’t push your butt back to a table top position. Hips should stay pressed and flat with shoulders over your palms/elbows.
If you are looking to up your plank game, repeat the circuit below 3X: First round will be at 20 reps, second round at 16 reps, and third round at 12 reps.
Get Your Plank On!
For the plank running man you count each time you bring your knee up.
Plank walks are when you start on your elbow, place you palm where your elbow was and then push up to a high plank position with both hands. You lead with one hand for the total number of reps and then lead with the other hand.
If you feel like these are too many reps at this point do 16, 12, 8. Remember, you can also take the option of bringing your plank to your knees.
Reps: 20, 16, 12
Plank walks left arm (lead with left arm, palm to elbow)
Plank walks right arm (lead with right arm, palm to elbow)
Plank Mt. Climbers (Hands)
Plank jacks(hands)
Plank Running Man (Hands)
Side plank dips Left (Elbow)
Side plank dips right (Elbow)
Learn to love the plank.
~Carolyn
