A 10-minute total plank challenge consisting of 10 different variations of the plank exercise to work your core from every angle. This core plank routine is a great ab workout for women or fo men and is an awesome way to build core muscle definition and strength. Keep reading for more!
LINK TO JARED’S EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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As a doctor of physical therapy, planks are some of my most-often recommended exercises for people to improve their core strength. They are a great static contraction that works on core strength and spine stability all at once.
You have four “main” abdominal muscles in your body - the rectus abdominis (6-pack muscle), the internal and external obliques, and the transverse abdominis (your deepest abdominal layer). This workout will challenge each individual muscle group both statically and dynamically as we introduce different motions and movements with different plank variations.
All the planks that I’m doing in this video can be easily modified by dropping to your knees and performing modified versions. We’re all on this journey together; some are just at different levels than others. The goals is that you stay consistent, encourage each other, and just keep trying!
Here’s the whole workout for you:
You’ll hold each of the following planks for 30 seconds and then repeat one more time without a break. Make sure you leave me a comment the time of how far into the challenge you were able to go!
1. FRONT PLANK: Classic low plank position on elbows and toes. Keep your abs engaged and your back flat.
2. LEFT SIDE PLANK: On your left elbow and outside of your left foot. Keep your hips high and your back in a straight line.
3. RIGHT SIDE PLANK: On your right elbow and outside of your right foot. Back should be straight here as well.
4. PLANK WITH MARCH: Holding a solid low plank while alternating lifting your toes up off the floor.
5. UP/DOWN PLANK: Starting in a low plank position, you’ll raise up onto your hands to get into a tall plank position and then return to the start.
6. THREAD THE NEEDLE LEFT PLANK: Start in a left side plank. With your right hand reach towards the ceiling and then under your left side as far as you can.
7. THREAD THE NEEDLE RIGHT PLANK: Start in a right side plank. With your left hand reach towards the ceiling and then under your right side as far as you can.
8. FRONT PLANK: Classic low plank position on elbows and toes. Keep your abs engaged and your back flat.
9. ALTERNATING SHOULDER TAP PLANK: Great for core stability as you are constantly altering your base of support. Your core works harder with each tap you perform.
10. ALTERNATING T PLANK: Combining lateral planks with front planks while including rotary motion! Great finisher to our set!
Planks are a great way to increase core strength and stability. Performing these exercises regularly will help strengthen and tone your abs and help you chase down your fitness goals!
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1 июл 2024
