ADDING PLANKS IN YOUR FITNESS ROUTINE
Bodyweight exercises are gaining ground these days in the fitness world because of their practicality and simplicity, especially with COVID-19 and the strict quarantine government rules. Everyone is now using social media to either distract themselves or to influence their daily activities or fitness routines. So no gym equipment and at-home fitness programs are becoming very popular.
PLANKS , PLANKS, PLANKS! If I had to choose only one kind of exercise that could work on multiple muscles at the same time, it will be planks. I love doing planks, but you have to develop resistance for it. So, if you cannot hold 30” planks start with 10 and work progressively towards 30 and even 1 minute planks!
What are planks good for?
Planks are one of the most effective and efficient exercises you can do. Why? Because it takes little time on your part and offers the chance to work multiple muscles at the same time, often achieving optimal and fast results.
In a 30” hold plank position, you work your entire core, as well as your biceps and triceps in the arm, your deltoideus and rhomboideus in your shoulders, your scapula muscles, your hip flexors as well as your glutes and quads.
Granted your abdominal muscles are important for supporting your back and spinal form, so right out of the gate I will encourage you to invest some time with planks if you want to avoid future back pains due to long hours sitting in your office. But since with planks you are also working on shoulders and scapula muscles, you are also improving your posture (which is as highly important on women than men).
Today I am sharing with you a plank series that you can use every week to find optimal results!
TIPS:
+ Eliminate each exercise
+ Hold for a minimum of 15 seconds. Ideally, hold for 30”. Do 10 reps each side.
+ Rest for 15-2’ seconds after each exercise.
+ Separate Front Planks from Side Planks in different sets
+ After you finish front planks, repeat the set 2 or 3 times. Same with side planks.
FRONT PLANKS
FRONT PLANK HOLDS
2. FRONT PLANK HIP HIGH
TIP: From a front plank position, lift your hip as high as you can. Repeat 10x. Control the move when you come down by activating your core.
3. FRONT PLANK SAWS
4. FRONT PLANK ALTERNATE ARM TOUCHES
5. FRONT PLANK HIP TOUCHES
6. FRONT PLANK LEG LIFT
7. FRONT PLANK MOUNT CLIMBER
8. FRONT PLANK SIDE KNEE TOUCH
SIDE PLANKS
SIDE PLANK HOLD
2. SIDE PLANK HIP TOUCH
3. SIDE PLANK LATERAL LEG LIFT
4. SIDE PLANK KNEE DRIVE
Try to repeat this sets 2 or 3 times for best results. And take your time. This program is long because it is important to control each position and each move. Do not try to accelerate!
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