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
TIP: Very important to have your elbows right under your shoulders. Also try to maintain a flat back with the help of a little pelvis tilt. How you do that? Activating your lower abdominals to tilt your pelvis inward and flatten your lower back.
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
TIP: From a front plank hold, slide the weight of your body forward pushing off your toes. Go back and forth with control on your scapula muscles and a tighten abdomen.
4. FRONT PLANK ALTERNATE ARM TOUCHES
TIP: From a front plank position, alternate arms to touch your opposite shoulder. You have to activate your abs to gain control. It is advisable to center the support of your elbows to gain control. Normally you have your elbows right under your shoulder, for this exercise you need to center your elbows a little bit more to gain stability.
5. FRONT PLANK HIP TOUCHES
TIP: From a front plank position, swing your body right and left until your hip touches the floor. It is very important that these swings are very controlled.
6. FRONT PLANK LEG LIFT
TIP: From the front plank position, control an alternate leg lift.
7. FRONT PLANK MOUNT CLIMBER
TIP: If your wrist hurts when you do it with a flat hand you can do it on your knuckles. Create some speed through each kick in.
8. FRONT PLANK SIDE KNEE TOUCH
TIP: From a front plank position, drive your knee towards your elbow with the help of a slight horse turn. Follow this move with your head turning to each side of the knee touch.
SIDE PLANKS
SIDE PLANK HOLD
TIP: Hold a side plank for minimum 15”. The idea is to reach to 30”. Very important to have your elbow right under your shoulder.
2. SIDE PLANK HIP TOUCH
TIP: From a side plank position, lift you hip the highest you can. Control you way down until you touch the floor and come back up. Remember the position of your elbow under your shoulder.
3. SIDE PLANK LATERAL LEG LIFT
TIP: From a side plank position, lift you leg on an extended position up and dow. Control your way down to create resistance needed to strengthen you adductors and abductors.
4. SIDE PLANK KNEE DRIVE
TIP: From a side plank position, drive your knee forward towards your chest.
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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