For The Love of Planks
I love planks. Almost more than burpees. Nevermind, that would be crazy. But for real, they are insanely imporntant. I believe in them to my core….literally. Why are they so great?
Improves Posture & Balance
Builds Inner Core Stregnth
Increases Flexibility
Full-Body Workout: Targets abs, lower back, hips, and pelvic floor as well as shoulders, hamstrings and glutes
Builds your stabilization muscles which protects your back, neck, & spine
You can do them anywhere
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: First round will be at 20 reps, second round at 16 reps, and third round at 12 reps. I also love timing circuits so if you are looking for more of a challenge do 1 round at 1 minute, round 2 at 45 seconds, and round 3 at 30 seconds. You will feel the burn!!
A few Notes:
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.
Plank Circuit:
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)
Get your plank on.
