Plank Exercises
So I thought we’d take a look at one of the best exercises there is for your core – the plank. It’s so important to strengthen your body from the inside out before you begin lifting any weights. Your core is the foundation of your body and helps to stabilize your spine which helps with posture and optimal performance.
Begin lying face down on your mat, elbows underneath your shoulders, forearms on the floor. Engage your ab muscles by pulling your bellybutton into your spine. Squeeze your glutes, curl your toes under and lift your torso up in a straight line. Keep your shoulders away from your ears and keep your neck in line by gazing slightly past your hands. There are many variations of the plank. Here’s a little plank workout that hits all the abdominal groups such as rectus abdominis and obliques.
3 Minute Plank Workout
Hold each position for 30 seconds and rotate or flow to the next position trying to stay up the whole time without putting your knees down. (see video below) If you can’t, no worries! Work your way up to it. You can do it!
~Elbow side plank
~Elbow front plank
~Elbow side plank
~Elbow front plank
~Push up to a high plank on your hands (take a little downward dog as a stretch here if you want! Ahhh!)
~Superplank (up down plank), shoulder taps or elbow low plank again