It’s PLANK time dan nah nah nah nah nah nah, can’t touch this!
Today is the official day 1 of the #Fitblog PLANKS challenge
- May 16-June 26; a 6-week challenge open to anyone and everyone
- A gradual, goal-based program helping participants take on the “plank” position and increase both length of time and number of times in plank per week
- Participants will set their own goals and design their own programs
- Guided blog topic starters (optional)
Here are the Blog Topics:
- Week 1: Plank Partner
- Week 2: Belly Talk
- Week 3: Exposed – Why I love My Body
- Week 4: Alternate Workouts
- Week 5: Six Packs of Motivation
- Week 6: Abtastic Attitude
I’ll be posting about each week’s topic on Wednesdays. This Wednesday’s Topic is Plank Partner. Find someone to be your accountability buddy. Try to get a friend or family member on board to do the challenge with you, then you can check up on each other about your goals. Or just hook up with someone online that’s also doing the challenge.
Here is my program:
- I’m going to work on my planks 4 days a week
- Each day I’m going to increase my time by 7.5 seconds
- My initial test was 1 min and 4 seconds (I rounded down to 1 min to design my program)
- My end goal is 4 minutes
- Follow me (@LifeAfterBagels), Katy (@kwidrick), and Fitblog (@fitblogchats)
- Tweet all challenge related stuff using the #fitblog hashtag
- “Like” the Fitblog Chats Facebook page
- Post any blog posts, news, comments, questions on the Fitblog Facebook page (and feel free to use the Life After Bagels Facebook page too)
- Email me any questions morgan.shuker AT gmail.com
Now, because as challenge hosts neither Katy nor I are qualified to give you advice on your program, goals, plank positions, etc, we have brought in an expert with the most-est. My go to personal trainer for all things challenge related … Susan!
Plank Position Tips and Modifications
I’m a personal trainer and have helped manymany clients master their plank. It’s a hard one to do properly, but is an amazing for strengthening your core when done properly. The most important thing to remember is that you should feel this in your belly. You’re body is always trying to cheat and take the easy way out of exercises. Especially in plank. Try doing it in front of a mirror to check your form and always be aware of what your body is doing.
Some things to remember:
- Do not stick your butt in the air. Your body will want to do this naturally, and sometimes you don’t even realize this is happening.
- Conversely, don’t arch your back too much and let your belly fall toward the ground. This puts pressure on your back.
- Elbows should be under your shoulders, or if you’re in a high plank, hands under your shoulders.
- Keep your head down to make sure your whole spine is straight. It should look like a straight line from your heels to your head.
- Speaking of your heels, push them back a little. We have a habit of pushing all our weight forward onto our arms, but balance that out by putting some weight back into your feet too. This will help with that straight line.
- Tuck your pelvis in. Pretend like your going to hump the ground. Crude, I know, but it will keep you from sticking your butt up.
- BREATHE. Focusing on your breathing will help you pull through. Remember, a lot of this exercise is mind over matter!
Most of you will probably set time goals over the course of this challenge, but I encourage you to also try out different plank variations! There are SO many “fun” ways to do a plank, it’s a shame to stick to just one kind.
Some other plank variations:
Plank with Leg Lift
Side High Plank
Side Plank with Leg Raise
Plank on a ball
Even more to try:
Leave a comment below if you have any questions, and don’t hesitate to drop me a line at thegreatbalancingact @gmail.com if you need some personal training advice over the course of the challenge.