Planks are my number one choice for getting my entire body into shape, FAST!

Let’s look at the facts. Planks utilize EVERY muscle group we want to work out. Arms, abdominals, glutes, quads, back and chest are all the biggest hitters! Heck, they even work our foot and hand muscles which is SOO good for us. Our feet are our foundation… we want to keep them strong and healthy. We use our hands for almost everything we do– so let’s make sure they stay flexible and strong too, shall we?

Let’s start with our basic plank and work our way through this little series I’ve put together. I recommend small breaks inbetween each exercise. And guys, work your way up to a higher number of reps! Rome wasn’t built in a day. Start slowly to stay injury free. If you exercise safely and in the right way as I’m about to show you, you’ll be doing these for many years to come!

Let’s quickly review our technique before we get started:

• Start kneeling on your hands and knees as you prepare to lift up into your plank. Engage your CORE muscles. Squeeze those glutes tightly together. Engage your kegel muscles (think you’re dying to go the bathroom but can’t, so work those “hold it” muscles).
• As you press up into your plank double check to make sure your shoulders are over your wrists for proper alignment.
• Pull your belly button in as tightly as you can toward your spine and keep it there during all inhales and exhales.
• Start breathing and don’t stop. Find a tempo right for you.
• Relax your shoulders and engage your lateral back muscles, dropping your scapula down towards your hips.
• Lengthen your neck and crown of the head so your spine is in one line.
• Use a mirror to check your position!
• Slightly tuck your tailbone and squeeze your glutes more!
• As you can see in the first picture, the angle of your body should slant from the crown of the head slowly down to your toes.
• Relax those toes and spread them!
• Squeeze your inner thighs together and flex your quads.

Blah blah blah… I know… so much technique! Do your best to remember the most important steps and always take a break when you need one!

Now let’s begin!

Hold your plank warmup-

Grab your timer and get up into your plank position! Let’s hold this puppy for 30 seconds. If you feel like you want to start slower, drop softly onto your knees and hold as if you were in a full plank.

Try for 1 minute the better you become!

Plank With Side Taps-

Start by lifting your right leg and tapping the ground to your right. Come back to center and repeat to your left. Start narrow and gradually go out wider until you feel those obliques kick in. Try a set of 20 total, 10 each side. We can build from here and increase the better you become!

Plank Ski Jumps-

I like to visualize an olympic mogul ski racer when I am doing these. Start in your plank and jump your feet to one side of the mat. Jump back to center and repeat to the other side. 20 should be the goal. Keep those knees soft at all times and try to stay low with your glutes. Popping up makes it way too easy! 🙂

Plank To V-

I stole this move right out of my yoga class mind you! Start in your plank position and hold for 8 counts. Press back into your V position, working hard to flatten your feet and your back holding for 8 counts. Repeat for a series of 8 reps. Then go into held counts of 4 for 8 sets (moving plank and hold, then V and hold). Then hit tempo, 2 counts in plank and 2 counts in your V for a final set of 8.

One Legged V to Mountain Climbers-

Get into your V shape and lift your right leg straight up, opening the hip. Bring your right knee through and forward to touch your right elbow (your body should hit a nice plank position here). Then take that same leg back up into your single legged V and repeat 9 more times. Do 10 reps with the other leg next.

One Legged V Mountain Climber Obliques-

These are just like your one legged mountain climbers except as you bring your knee forward, take it to the opposite elbow. you will feel a real twist and burn in your external obliques. Great for swim suit season I promise! Try a set of 10 on each leg and increase from there.

Frog Jumps In Plank-

Start in your plank and get ready to play leap frog! Soften your knees, engage those abs and jump forward landing outside your elbows. Hold a second then jump back into your plank. As you jump, try to stay low to the ground. Lifting your bottom too high is called cheating guys! The lower you can go, the more those abs will fire up and work for you.

Side Plank Hugs-

I always describe these to my students as “hugging a giant beach ball with one arm.” I’ve shown you two possible positions here. If you are tired or just new to the exercise, come down on your lower knee. Still keep the angle and slant of your body so you get the benefit of the workout. Try to align your body straight: wrist to shoulder, shoulder to wrist in one vertical and stacked line as I’ve demonstrated below. Next, initiate the rotation with your sternum and allow the arm to follow. Curving your arm as if you are hugging a huge beach ball, rotate all the way down so that your free arm is under your stomach. Come back up the same way. I like 12-15 of these each side. Counts of 4 down and 4 up work best!

Shining Star-

Last but not least, my favorite! Take position and find your balance. Once you’re feeling stable, lift your top leg off of the lower leg and hold at the height of your hip or slightly lower. The goal is a 30 second hold but start with 5, 10 or 15 seconds. There’s no rush! This is a fun way to let yourself know how you are progressing. I guarantee if you practice a few times a week you’ll have better balance and a way stronger core!

SO… who’s brave enough to get started?

xx Shanna

 

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