October 15, 2018

Ready to Challenge Your Plank?

Get Fit Quick Tip:

Plank with Shoulder Tap

Begin in a plank on your hands and toes. Next, keeping your body still, lift your right hand and touch your left shoulder, then return to the floor. Repeat, lifting your left hand and touch your right shoulder, return your hand to the floor. Do 10 reps, slow and controlled.

 

*Consult your physician before performing exercise.

Take Your Plank for a Walk

Get Fit Quick Tip:

Plank Walk!

Once you’ve mastered the plank, add a total core “moving” challenge. Here’s how: Begin in a pushup position, with your arms and legs straight and your torso straight.  Keeping your feet in place, walk your hands to your right 3-6 times. Maintaining proper posture and spinal alignment, walk your hands to your left 3-6 times to complete 1 rep. Drop your knees to the floor and rest 10 seconds. Repeat 3-5 total cycles.

 

*Consult your physician before beginning exercise.

Challenge Your Plank!

Get Fit Quick Tip:

Bird Dog Plank!

Begin in a plank on your hands and toes. Keeping your torso stable, lift your right hand and left foot about six inches off the floor. Without rocking your torso, lower your right hand and left foot and immediately lift your left hand and right foot. Repeat until 10 reps total are complete. The key is not how high you’re able to lift your hand and foot, but maintaining proper alignment and form when transferring from side to side.

 

*Consult your physician before performing exercise.

 

Progress your Ab Plank

Get Fit Quick Tip:

Side Plank

Lie on your right side on the floor. Place your right hand on the floor directly below your shoulder. Place the outside of your right foot on the floor, with both legs straight. Lift your body up off the floor and hold your body straight in a side plank position. Release by dropping your hips to the floor. Repeat with your left hand and left foot on the floor. Lift your body up and hold the side plank position. Begin with a ten second hold on each side. Breathe through each plank, hold your belly button in tight and maintain proper spinal alignment.

 

*Consult your physician before performing exercise.

To challenge your abs…

Get Fit Quick Tip:

Elbow to Knee Plank

Want to challenge your abs? Add this exercise into your workout! Begin in a plank on your hands and toes. Lift your right foot up off the floor, next bend your right knee and bring it toward your right elbow. Extend your right knee to and return your foot to the floor to complete one rep. Next lift your left foot up off the floor, bend your left knee and bring it toward your left elbow to complete two reps. Repeat until 10 reps are performed.

 

*Consult your physician before performing exercise.