The Plank and its Variations!!!!

Benefits of a Plank

  1. They work your upper and lower abs as well as your obliques and lower back
  2. Builds stabilizer muscles
  3. Builds overall strength making every day activities easier to perform
  4. Promotes good posture and helps prevent back injuries
  5. Teaches your abs to stay contracted when in a regular standing position
  6. Improves balance and sports performance
  7. Prevents osteoarthritis as well as muscular joints and aches
  8. Maintains digestion and metabolism

 

How to Do the Basic Plank

  1. Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
  2. Squeeze your glutes and tighten your abdominals.
  3. Keep a neutral neck and spine.
  4. Create a straight, strong line from head to toes – a plank, if you will.
  5. Hold that position.

Things to Remember

  1. Don’t let your hips sag down to the ground. Sagging hips makes the exercise initially easier, but it’s not a plank and it defeats the purpose of the exercise.
  2. Look down at the ground. This is a good prompt for maintaining a neutral neck position.
  3. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

TRY A PLANK TODAY!!! HOLD IT FOR AS LONG AS POSSIBLE AND LET US KNOW HOW YOU GO!! 

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