Plankin’ at Piedmont Park

One of my least favorite exercises to do are planks.

plank pic 4

Plank /plaNGk/

Verb

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

I’m not a fan of this exercise, yet I do them weekly at times even daily.  It’s a great way to strengthen and define my core while working my glutes, hamstrings and helps to improve balance. It even helps with posture. Sometimes you just have to suck it up and do things for the greater good which is why I present to you PLANKS AT THE PARK.

For this week’s Fit Friday, I’m going to run you through five plank exercises that I did at Piedmont Park down in Atlanta GA, that will help get you some abs by summertime.

Get a stop watch.. .Set that stopwatch.

Leggo.

Skip my intro the second time around and repeat as many times necessary.

STANDARD PLANK (HOLD 30 SECONDS)

What’s involved: Abs, back, and shoulders.

  1. Get down on all fours with your palms flat and hands under your shoulders. Keep them a little wider than shoulder-width apart. It’s like doing a push-up.
  2. Brace your core and squeeze those glutes to keep your body up and prevent the hips from dipping and sticking up. Keep your belly button pulled in.
  3. Bend your elbows to lower your body down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Hold.

PLANK LEG RAISE

What’s involved: Abs, shoulders, triceps, core, glutes, lower back.

  1. Assume a pushup position with your weight on your forearms or your hands. Brace your abs, clench your glutes, and keep your body straight from head to heels.
  2. Now raise your right leg and hold that position for 1 second. Lower your right leg and repeat 10 times. Raise your left leg and hold for 1 second.
  3. Lower your left leg and repeat 10 times. Continue alternating back and forth for time for 30 seconds.

UP-DOWN PLANK

What’s involved: Abs, lower back, triceps, glutes, quads.

  1. Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
  2. Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

MOUNTAIN CLIMBER PLANK

What’s involved: abs,, obliques, shoulders and arms. This exercise challenges your stability, too.

  1. Start in a high plank position with your hands flat on the floor, directly under your shoulders
  2.  Bend your left knee and bring it towards your left elbow, then alternate sides and bend your right knee to meet your right elbow
  3. Next, bend your left knee again and bring it to your outer left elbow. Repeat the same movement on your right side

SIDE PLANK

Whats involved: abs,  gluteus medius, gluteus maximus, side and back hip muscles, hips.

  1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line. Feet can either be staggered for more stability, or stacked for more of a challenge.
  2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold. Your top hand can be on side of hip (easier) or reaching up to the ceiling (harder).

HEALTH IS THE NEW WEALTH. LETS BE RICH TOGETHER. 

Xoxo, AJ.

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