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Tag Archives for " planks "
12

Planks: The No Crunch, No Head Lifting Abs Exercise

Planks are Great for Women Over 50

Alexandra planking at Lizard's Mouth

Who cares about rock hard abs when you can plank on rocks?

Have you heard you have to hold a long-lever plank for 5 minutes in order to be “cool” or to achieve results? Are you reluctant to attempt this classic ab exercise because that goal seems out of reach? Good news! As few as 20 seconds doing planks with good form will strengthen your core and work your abs. As well, you don’t need to crunch, flex your neck, or lift up your head. Check out the benefit of dropping down after 20 seconds and restarting in this post we wrote on short duration planking: Interval Planks Will Activate Your Abs

 

Ultimate Abs binder imagePlanks are accessible to nearly everyone, as many versions exist.  If you are a beginner planker, start on your knees. If you want a bit more challenge, but are not yet ready for a parallel plank on your toes, place your feet wide apart.  If you want a ton more ideas to improve your abs, then take advantage of the program we created specifically for baby boomers: The Ultimate Abs Workout Collection for Women Over 50.

What is Good Planking Form?

Planking in Australia

The Tourist Plank at the Sydney Opera House in Australia

Good question. Even better answer is to keep reading as we offer bullets below and a video demo. AAAAaaand, pop over to our post that has another video going over dos and don’ts.Planking in Australia

How to Do Planks: Beginner to Intermediate Video

If you’re considering adding planks to your fitness regimen, watch our video. You’ll see four different modifications, and instructions for good form.

 

 

As few as 20 seconds doing planks w/ good form will strengthen your core & work your abs Click To Tweet

 

Kymberly planks in Thailand

We admit – not for beginners or those afraid of heights. Thailand Tourist Plank

Hot Tips from Certified Fitness Instructors (Yeah, that would be us) on How to Get the Most Out of Your Planks

Proper Technique:

  • Rest on your elbows, not your hands, (unless you are taking photos of yourself in exotic places around the world)
  • Place your elbows directly below your shoulders
  • Keep your hands loose and relaxed; a correlation exists between clenched fists and breath-holding
  • Try to keep your body in a straight line from head to knees or toes. If you need to bend, it’s less stressful on your lower back to have your hips slightly piked (lifted) than dropped
  • Pull your navel towards your spine while keeping your spine long
  • Breathe, people, breathe!
Kymberly planks in Cambria rain

We’ll plank anywhere, anytime, in any weather. Photo credit: Alexandra Williams

One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.

 

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Alexandra Williams, MA and Kymberly Williams-Evans, MA

 

9

Intro to Planks

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Often, people are reluctant to attempt a plank because they’ve heard that you have to hold a long-lever plank for 5 minutes in order to be “cool.” Not true. Planks are accessible to nearly everyone, as many versions exist.

Perfect Form Plank - Oh Yeah!

Perfect Form Plank – Oh Yeah!

If you’re considering adding a plank to your fitness regimen, this video shows four different modifications, and instructions for good form.

Proper Technique:

  • Planks are more effective if you rest on your elbows, not your hands
  • Elbows directly below the shoulders
  • Hands loose and relaxed; a correlation exists between clenched fists and breath-holding
  • It’s better for your lower back to have your hips slightly piked rather than dropped, though a straight line is your goal
  • Pretend you are wearing a belt, and tighten all places where it would touch

One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.

While we’re on the subject of good form, this is the second of two videos that Depend Silhouette Active Fit shot with me as one of the models.

For the video where I do some jumps (using the core strength I earned doing lots of plank intervals), read our recent post: Cross Your Legs; Don’t Sneeze: The Boomer’s Exercise Dilemma.

While we’re at it, you may also want to enter for a chance to win one of three sets of KettlePOP non-GMO, organic kettlecorn and sea salt popcorn.
a Rafflecopter giveaway

20

Interval Planks Will Activate Your Abs

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Planks to strengthen your core? For sure! We love planks and hope you do too. Aaaand, we just got ahold of some interesting news about a great way to progress your ab strength via planks (Hint: It’s not about going longer).

Plink, plank, plunk, who’d a thunk that holding a plank for a long time might be LESS effective than another approach?! Specifically, you may require your abs to turn on more and more often from  interval planks as opposed to holding a plank longer and longer. Well, yippee yi yay as we’d much rather stay in the plank position 20 seconds or so, then drop down for a very short break, then come back into the exercise. Gotta love the options that are not only more accessible, but also more beneficial!

Holding a plank for a long time might be LESS effective than another approach. Click To Tweet

For more plank ideas (and actual exercises!) check out some of our previous posts:

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7

Seuss Workout

Kymberly Williams-Evans, MA and Alexandra Williams, MA

A Full-Body Workout based on Dr. Seuss Quotes

Oh, the places you’ll go! There is fun to be done! There are points to be scored. There are games to be won!

Whenever you work out, you score points. Whenever you have fun you win at life! The more you work out and the more fun you have, the better your life, right?!

We were inspired by our friend Carla, who is a very dedicated Seuss follower, to make this Seussical workout as a birthday gift to her. Why? Because…

If you never did, you should. These things are fun and fun is good.

In other words, time for squats, planks and some general “Cat in the Hat” house tomfoolery! We can only say that no furniture was harmed in the making of the cardio portion of this workout!

Squats: 10 Reps using Bar & Plates
Planks: Alternate sides and slowly drag arm/ leg back in.
Follow with heel rock-back plank and single-leg plank
Cardio: Walk, Jump, Flounce & Pounce for at least 15 minutes

[youtube]http://www.youtube.com/watch?v=fOefo3A4YqE[/youtube]

 

My life is good. My life is fun. I wish this life for everyone (okay, Dr. Seuss didn’t really say this; I made it up).

What is your favorite Dr. Seuss quote? And what would your workout look like?

Illustration credit: Mamiverse.com