Work The Plank and “Rock” Your Abs to the Core!
I bet you are not surprised to hear that quite possibly the single most popular inquiry I receive centers around the Abs (abdominals/core muscles). It’s a trouble spot for many exercisers – beginners and advanced. In the past We’ve covered our bases and hit upon all types of exercises – from Med (medicine) Balls, Swiss Balls, those ole familiar crunches and even The Plank.
The Plank? Yes, you remember The Plank: The stationary pose you get into from a traditional push-up position - bend your elbows 90 degrees and rest on your forearms. (Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.) Oh…..yes, that one. It’s the position you begin in, the position you maintain and the position you end in. Yup… that’s all you do. Get in position and hold it there. Simple? Yes. Easy? Heck No!
These days I’m still recommending “The Plank” as a part of every abdominal routine. Why? Why not? It’s simple, requires no equipment, can be done anywhere, requires very little time and oh yeah – it works! It can work for beginner and advanced exercisers alike.
My current clients have been continuing with their existing exercise and abdominal routines, with one minor (yet highly effective) addition. They are now incorporating “The 30 Day Plank Challenge”. The challenge begins with a 20 second plank on Day one and gradually progresses to a 300 second (5 minute) plank on Day 30. Wow! Intense Day 30, but follow the challenge gradually and faithfully. Chances are you will surprise yourself.
Go to http://30dayfitnesschallenges.com/30-day-plank-challenge/ to find the challenge. If 20 seconds is beyond your starting point hold the plank as long as you can, take a momentary break and get right back into position for as long as possible until you are able to get to 20. Modify the challenge to suit your personal fitness level. Stay focused and commit to the challenge daily to experience maximum results.
Train Hard – Train Smart! Challenge yourself! Work that Plank and Rock your Abs to the Core!
Although the Plank is a Basic Move - As always, be sure to receive clearance from your physician.