The PLANK is my ULTIMATE favorite SINGLE workout move. There are so many creative variations, they don't require any equipment, and they can be done anywhere... at the gym, in your living room, at a hotel while you travel, etc. PLANKS are an AMAZING ABDOMINAL WORKOUT and also help to tone your butt, chest, and arms... basically it's a total body workout all rolled into one move.
Instead of boring old crunches TODAY Try My 15 minute PLANK ROUTINE... you will FEEL the results.
Plank on Hands Hold: Get in plank position, don't let stomach sag or stick butt u p in arm. Hold for 1 minute, repeat x 3.
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| (health.howstuffworks.com) |
Plank on Elbows Hold: Same as above but start on elbows, hold for 1 minute, repeat x 3.
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| (extreme-fitness-now.com) |
Plank Opposite Arm/Leg Raises: Get in plank position (down on elbows or up on hands) and raise up opposite arm and leg; 2 sets of 10 lifts alternating sides. If this is too difficult just lift alternating arms for one set and just lift alternating legs for second set.
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| (complete-strength-training.com) |
Plank Press Ups: Start in plank on elbows, one arm at a time press up into plank on hands. Immediately reverse and one arm at a time lower back to plank on elbows. Continue this as many times as you can for 2 minutes. (THIS IS MY FAVORITE!)
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| (au.lifestyle.yahoo.com) |
Standard Plank Twists: Start in plank position and raise one arm overhead twisting body, hold for 5 seconds and return to plank, repeat on opposite side. Continue for 2 sets of 10 reps. Make sure that as you are twisting you don't loose your form.
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| (fitnessmagazine.com) |
Side Plank Dips: Get into side plank on elbow position with feet stacked. Dip hips down toward the ground and return. Repeat 2 sets of 10 reps.
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| (abs-exercise-advice.com) |
Side Plank Twists: Get into side plank on elbow position with feet stacked. Place upper arm behind head and slowly twist down until elbow taps the ground, return to starting position. 10 reps on each side.
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| (esquire.com) |
Plank with Leg Taps: Get into standard plank position and tap one leg out to the side and back in. Perform 15 taps and then switch legs and perform 15 more.
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| (commitmentisliberating.com) |
Cute Plank: I couldn't resist this one!
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| (insaneworkoutreviews.com) |
2 comments:
I'm going to start with "cute plank" and build up my strength from there!! Do they increase in difficulty as you go down the different styles? (Besides the baby, I know)....
They are listed in a random order, you can run through the whole routine or just pick and choose. Good luck :-)
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