At Hilton Head Health, we love to incorporate planks into the workout routines and fitness classes for our Guests. The plank has become one of the most popular exercises improving multiple elements of physical fitness and your general well-being with different variations that can be done pretty much anywhere. It's a great exercise that you can easily fit into any workout routine!
5 of the many benefits of planks are:
- Develop core muscles (including back, abs, hips and glutes)
- Improve Core strength and stability
- Encourage good posture
- Help prevent back injuries
- Build upper body strength
How to Do a Basic Elbow Plank:
1. Get face down on the floor resting on your forearms and knees.
2. Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
3. Contract your abs to keep yourself up and prevent your booty from sticking up.
4. Keep your back flat — don't drop it or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
5. Hold as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute, as you get stronger.
Showing posts with label plank exercises. Show all posts
Showing posts with label plank exercises. Show all posts
Friday, September 19, 2014
Friday, August 17, 2012
Friday Fitness: Plank Variations
Friday Fitness this week is all about planks! If you have mastered the plank and are growing board holding still for minuets on end here are a few variations for you!
*Form is important for the plank, these are advanced moves. Make sure that you are comfortable holding the exercise first and then try out these variations.
Inch worm: Walk out to a plank position, hold for 5 seconds, when walk your way back up. Do 12 reps, 2 sets of this exercise.
Dynamic plank: Starting down in a low plank, lead with the right hand as you are coming up to a high plank. Do 6 reps leading with the right hand, and then alternate, leading 6 reps with the left hand. Do 2 sets.
Plank row: Hold a high plank and while alternating hands, bring one hand up toward your shoulder and raise your elbow up toward the ceiling. Lower down and repeat with the other hand. Right and left is 1 repetition, do 12 reps, 2 sets.
Triceps plank: Hold a low plank, hands together but do not interlace fingers. Push through the hands and rise up into a high plank. Modification: you can lead with one hand, just like the dynamic plank. Do 12 reps, 2 sets.
*Form is important for the plank, these are advanced moves. Make sure that you are comfortable holding the exercise first and then try out these variations.
Inch worm: Walk out to a plank position, hold for 5 seconds, when walk your way back up. Do 12 reps, 2 sets of this exercise.
Dynamic plank: Starting down in a low plank, lead with the right hand as you are coming up to a high plank. Do 6 reps leading with the right hand, and then alternate, leading 6 reps with the left hand. Do 2 sets.
Plank row: Hold a high plank and while alternating hands, bring one hand up toward your shoulder and raise your elbow up toward the ceiling. Lower down and repeat with the other hand. Right and left is 1 repetition, do 12 reps, 2 sets.
Triceps plank: Hold a low plank, hands together but do not interlace fingers. Push through the hands and rise up into a high plank. Modification: you can lead with one hand, just like the dynamic plank. Do 12 reps, 2 sets.
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