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All About That Plank

February 02, 2015 2 min read

Okay - so we all dread planking. I get it. I'm with you. That being said, did you know it's one of the most effective exercises for strengthening and toning your core? Below are some of my favourite (*I use this term lightly) exercises all based on our good friend the plank. What you need:
  • bodyweight
  • mat
Pike ups: 25 reps [caption id="attachment_64766" align="alignnone" width="300"]Begin in high plank position Begin in high plank position[/caption] [caption id="attachment_64767" align="alignnone" width="300"]As if there is a string tied to your tailbone lifting upwards, tighten you core and jump forward As if there is a string tied to your tailbone lifting upwards, tighten you core and jump forward[/caption] [caption id="attachment_64768" align="alignnone" width="300"]Land in a upside down Land in a upside down "V" shape, keeping your back as flat as possible[/caption] [caption id="attachment_64769" align="alignnone" width="300"]Jump back to beginning high plank position Jump back to beginning high plank position[/caption]   Plank Push-ups: 12 reps per arm (24 reps total) [caption id="attachment_64770" align="alignnone" width="300"]Begin in low plank Begin in low plank[/caption] [caption id="attachment_64771" align="alignnone" width="300"]Once hand at a time, replace your elbow with you hand and press up One hand at a time, replace your elbow with your palm and press up[/caption] [caption id="attachment_64775" align="alignnone" width="300"]Finish in high plank Finish in high plank[/caption] [caption id="attachment_64776" align="alignnone" width="300"]Reversing the process - place your elbow WITH CONTROL where your palm was one arm at a time finishing in the beginning low plank Reversing the process - place your elbow WITH CONTROL where your palm was one arm at a time coming back to low plank[/caption]   Side Plank: 30 Second hold per side [caption id="attachment_64777" align="alignnone" width="300"]Place your elbow directly under your shoulder. Engage side body, keeping legs stretch and lift your hips skywards. Place your elbow directly under your shoulder, engage side body, keeping legs stretched and lift your hip skywards.[/caption]   Spider Plank: 26 reps, alternating legs [caption id="attachment_64779" align="alignnone" width="300"]Begin in low plank Begin in low plank[/caption] [caption id="attachment_64780" align="alignnone" width="300"]Keeping your back flat and butt down, lift your leg and bring your knee to your arm creating a side crunch Keeping your back flat and butt down, lift your leg and bring your knee to your arm, creating a side crunch[/caption] [caption id="attachment_64781" align="alignnone" width="300"]Return to starting plank and repeat other side Return to starting plank and repeat other side[/caption]   Plank Jacks: 25 reps [caption id="attachment_64782" align="alignnone" width="300"]Start in low plank Start in low plank with feet together[/caption] [caption id="attachment_64783" align="alignnone" width="300"]While maintaining your plank position, jump your feet to the outside of your mat While maintaining your plank position, jump your feet to the outside of your mat[/caption] [caption id="attachment_64784" align="alignnone" width="300"]Land with your feet just wider than mat distance, keeping your butt down and back flat Land with your feet just wider than mat distance, keeping your butt down and back flat[/caption] [caption id="attachment_64787" align="alignnone" width="300"]Jump back to starting plank Jump back to starting plank[/caption] Repeat this whole series 2-3 times with no more than 15 seconds rest between exercises. Want an extra challenge? Try no rest between exercises! Your core will thank you later.

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