Tuesday, July 8, 2014

Diary of a Fit Mommy's Plank You Very Much Workout

Tired of the ole' Plank? No problem!
Here is a workout with advanced plank variations to get your full body in blast! 

60 Second Elbow Plank
  1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
jessica alba and family

60 Second Side Plank
  1. Lie on your right side with your legs straight.
  2. Prop yourself up with your right forearm so your body forms a diagonal line.
  3. Rest your left hand on your hip.
  4. Brace your abs and hold for 60 seconds.
  5. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your hips and knees stay off the floor.
13/1/09 carla pic david poole exercise number 7

30 Plank Walks
  1. Get into a plank position. Your legs should be straight out behind you and you are resting on your arms.
  2. Then move your right arm so you move into a push up position, with your weight being supported by your hand.
  3. Then move your left arm into the same position, so you are now in the push up position.
  4. Bring your right hand down to the original plank position.
  5. Repeat with the left arm.
jessica alba and family

30 Plank Jacks
  1. Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
  2. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.
  3. Do a total of 30 jumping jacks, which counts as one set. Then complete two more sets.
jessica alba and family

60 Second Two Point Plank
  1. Prop up onto your elbows, making sure to keep them lined up under your shoulders.
  2. Feet should be about shoulder-width apart with toes on the ground.
  3. Lift your hips off the floor and try to keep your shoulders, hips, and legs aligned.
  4. Concentrate on pressing the navel into the spine while maintaining a relaxed breathing pattern.
  5. From this position, lift one foot off the ground while picking up the opposite arm.
  6. Your hips may rise as you decrease the stability so try to keep your hips flat and look outward rather than downward during the exercise.
  7. Alternate arms and legs every 10 seconds or so for a total of one minute or 60 seconds.
jessica alba and family

10 Planks with Donkey Kicks
  1. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
  2. Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
  3. Press your right heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
  4. Lower the bent leg slightly, and repeat for a total 10 repetitions. Then switch sides.
  5. Do two sets on each leg.

60 Second Plank with Leg Raise
  1. Get into a modified pushup position with your weight resting on your forearms and toes, elbows directly beneath your shoulders.
  2. Your body should form a straight line from your neck to your ankles.
  3. From that position, brace your core and lift one foot off the floor.
  4. You can hold that position for the entire set—60 to 90 seconds—and then do the second set with the other leg raised, or switch legs halfway through each set. 
jessica alba and family

60 Second Plank Punches
1. Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.
2. Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).
3. Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.
4. Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms for 30 to 60 seconds. Rest and repeat for two more sets.

jessica alba and family

Photo Source: Women's Health Mag, Tribe Sports, Women's World, ACE Fitness, Health.com

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