Seriously, aren’t they the best?? In 1 move you’re able to workout your abs, obliques, back, shoulders, and hips! I still have no idea why people do endless sit-ups and crunches when they could be getting an all over toning/ amazing ab workout just by doing a plank.
Wanna do them but not sure how? Let me show you:
Or you can do the basic plank on your forearms (this is how I usually do them):
(This plank occurred later in the evening… )
The plank is definitely easier said than done! Even holding this position for 30 seconds is a challenge let alone 60 seconds. But eventually they becomes easier. Try working your way up from 30 second planks to 60 second planks to maybe even 90 second planks?
Ready for some more challenging planks? Here are some idea’s straight from the article “Pumped-Up Planks” on Self.com.
Start in a plank with toes on a bench or box that’s about 2 feet high. Bring right knee to chest, then return to start. Bring right knee to right elbow (as shown), and return to start. Repeat on opposite side. Continue for 1 minute. Works shoulders, lower back, abs, obliques
Start in side plank, left palm on floor, hips lifted and feet stacked, right arm reaching past ear to create a straight line from ankles to wrist. Bring right knee and right elbow toward each other (as shown). Return to start for 1 rep. Do reps. Switch sides; repeat. Works abs, obliques, shoulders, butt, thighs
Start in plank, hands under shoulders, feet in line with hips and pressing into wall (as shown). Hold for 1 minute. Make it easier: Lower legs, place toes on floor with feet pressed against wall. Works shoulders, abs, obliques, lower back
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How often do you guys do planks?
So I admit I don’t do ab work as much as I should. But moving forward, my goal is to do a (3) 1 minute planks after my runs. It’ll only take minutes so I have no excuse!
Have you tried holding it for more than a minute?!
Yeah but I think I failed. 1 minute is hard!
This is something I’m sure we all struggle with – I know I sure do! How am I going to workout when I have a million things to do on top of working all day?!?! Ahhhhhhhh! Well, you make the time and you just do it. I know it’s easier said than done but we all have time for a quick 30 minute workout, right?
Set your alarm earlier and work-out while the family is sleeping
Walk with a coworker during your lunch break
Pack your gym bag and stop on the way home from work for a good sweat session
Schedule a FUN workout date with a friend
Go for a walk with the spouse/dog/kiddo’s in the evening!
If you want to workout and stay in shape, you WILL make the time. 🙂
Here’s some quick workouts that you can easily do at home:
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How do YOU make time to workout?
So my company started a competition last Thursday that involves 7,000 coworkers (1,000 teams w/ 7 ppl per team) and we’re each given a pedometer and told to track our steps on a website for the next 3 months. Whichever teams has the most steps wins. Since I’m super competitive with myself I’m going to make sure I get a good amount of steps in a day, at least 10,000. No excuses!
And so far this pedometer has been great! Not only has it forced me to workout when I really didn’t want to (aka I was really hung-over one day and just wanted to die in bed) but it’s also had me get out and enjoy the weather every day. The last week has involved walks along Mayflower beach:
a 7 mile run around Castle Island:
2 loops around Breakheart Reservation and also a power-walk around the lake in Wakefield:
Most the these activities wouldn’t have happened if I didn’t need to add extra steps to my day. Do you realize I only walk about 2,500 steps in a typical day?! In order to reach the recommended amount/my goal of 10,000 steps I have to really go out and try. So each day has involved an extra walk/jog at the end of my day.
Btw, another great thing about power-walking is that it goes hand-in-hand with grabbing drinks. 🙂
Tonight Mike and I power-walked the 3+ mile lake and then wondered over to the nearby restaurant, Bellino’s for a cocktail on the patio.
Thanks to this walk and a run earlier this morning, I ended up with 15,526 steps today. A good start but not enough to win the competition. Gotta step it up!
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Do you wear a pedometer? Or have you ever worn one?
Do you notice an increase in the amount you workout?