Strengthen Your Core – PLANKS

Strengthening your core is so important to your physical health. Focusing on your core can help in so many areas of your life, health and exercise routine. A strong core supports good posture, can help back pain, can prevent injury due to the strength for stabilization, and simply can make you feel better about yourself. My favorite exercise to strengthen my core is a routine of various planks. Work this Plank Routine into your week a few times and I promise you will notice a difference in your life. The strength you build in your core with help you in your other exercise routines.

It is always best to get your blood flowing however you feel most comfortable, some suggestions for you are:

Walk 15+ minutes

100 jumping jacks

100 High Knees

Jump Rope for 3-5 minutes

*whatever you think is appropriate for you personally to get a quick warm-up in

PLANK ROUTINE:

Traditional Plank  – 60 seconds

plank

image courtesy of shape.com

Reverse Plank – 60 seconds

reverse plank

Photo courtesy of shape.com

Side Plank – 60 seconds each side

 

Photo Courtesy of brides.com

*Alternative side planks include the following two images*

Side Plank with Leg Lift

Photo courtesy of shape.com

Side Plank with Leg Lift

Photo courtesy of shape.com

Towel Planks – 3 sets of 12-15 reps

Take two small towels under each foot. Draw left knee into right side of your chest remembering to tighten core, extend out again. Do the same thing with the right leg, bring right knee in to left side of your chest, extend out again. Finally bring both legs in together to chest and extend. This is 1 rep.

Towel Plank and Knee In

Photo courtesy of shape.com

Plank Jacks – 3 sets 12-15 reps each

Think Jumping Jacks and Plank combined

Photo courtesy of health.com

Superman Plank

Photo courtesy of menshealth.com

*Alternate option for superman plank

Photo courtesy of bodyrock.tv

Plank Heel Touch – 3 sets of 12-15 reps

Photo courtesy of shape.com

Traditional Plank – 60 sec +

End your workout with a traditional plank. Hold it for 60 seconds and work your way up to 180 seconds as you can.

I hope you enjoy these exercises. You are guaranteed to feel amazing and notice a stronger core quickly with this set! Happy planking everyone!

 

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One thought on “Strengthen Your Core – PLANKS

  1. Pingback: Happy Monday – 17 Days Till Thanksgiving….Stay HEALTHY with GOALS | Our Primal Life

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