As promised, here is the second round of plank exercises, a bit more challenging the first. I don’t need to expound on the benefits of planks again, but they are a wonderful way to strengthen the entirety of the core, as well as the chest, arms, and legs. Enjoy!
Warm up with an old favorite, the classic plank. Keep your belly button pulled in, back is straight, legs glued together, and a slight bend in the elbows. Hold 30 seconds, and perform this 3 x.
Eigher propped on your elbow, or all the way up on your hand with fingers facing forward, keep your bellybutton in and hold 30 seconds. Repeat 3x on each side.
Side plank with dip
Starting on your elbow in a side plank, left your top leg straight up towards the ceiling approximately 12 inches. Maintain the top leg lifted, and set your hip straight down onto the ground and lift it directly back up. This motion should be fluid and smooth, do not slam the hip down. Repeat 10x on each side.
Beginning in reverse plank with legs glued together, hips lifting, slight bend in the elbows and head facing ceiling, lift one leg up with toes flexed up. Draw leg back down with toes pointed away from the body. Repeat 10x on the right, then switch and do 10x on the left.
Plank with Reach
Begin in standard plank, keep belly button pulled in and reach your right arm straight forward up to your ear, then return it back down with control and alternate to the left. Perform 10x on each side.
More planks to come my friends!
Make your day great!