Plank Day 2!🎉
For day 2 of PLANK WEEK we’re moving on from basic, front held plank, to performing in different directions & through movement!
1️⃣First up… one of my favs! ->
This is a great tool to use in training if you don’t already. It requires no more equipment or space than basic plank, but challenges the body in different ways & targets different muscle groups.
Similarly to front plank, however, it can be performed in both low (elbow) and “high” (hand) plank positions.
Start laying on your side, supported on the hip & forearm. Ensure the elbow is directly under the shoulder & hand straight forward. Slowly lift the hip & hold the body in a straight line from head to feet by squeezing the glutes, holding the core, & pushing out of the shoulder.
Additionally, support yourself on side of the same foot as elbow with feet stacked. For more support or for those just starting out, stagger the feet, 1 in front of the other for balance. Place the top hand in front to get into position/support yourself. When sturdy, lift the hand & hold it on the top hip, or lift it straight up above you (more challenging).
Start by holding 15-30sec/side.
*Perform in “high plank” with same technique, but with the hand under the shoulder instead & bottom arm straight. Fingers face the side.
Reverse plank a.k.a. “rear support”!
⭐️Another simple, plank-based exercise to help build the core, plus other muscle groups for optimal full body strengthening.
Place the hands directly under the shoulders (slightly wider than hips), with hands facing the feet & fingers wide. Squeeze the gluts & lift the hips, keeping the legs tight together and both arms & legs straight. Press the belly to the spine & push the shoulders away from the ears. Look at the ceiling to keep the neck in line with the spine.
📌In low plank (perform in high plank for more challenge) rock the hips/ twist side-to-side.
📌Then, rock fwd & back, bringing the shoulders passed the elbow line, pushing through the feet. Start with 8-16 reps/ea.
Tag your training buddy & stay tuned for more planks! Until then, happy planking!🙃