Are planks the darling of your workout routine or the bane of your existence? For me it's the core strengthening darling. I began to build strong tone abdominal muscles just by holding a plank position for one minute every time I was in the gym. Planks work all the layers of your abdominal muscles and also activate muscles in your shoulders, arms, glutes, quads and hamstrings and do not require a gym or equipment. How's that for an excercise to get it done!! Planks are safer than crunches because the basic plank maintains a neutral spine position (though some variations I show do use trunk flexion). Almost anyone can do a basic beginner plank (as shown in the video)*.
In this video, I demonstrate six plank variations (with two variations of number one). They are to be done one after the other for 60 seconds each with a 60 second break in between each. If you really want a challenge do all six in succession for six minutes of planking! The exercises are:
1. Basic Plank (choose Beginner OR Elbows) - 60 seconds 2. Single Leg - 30 seconds each leg 3. Alternating Leg Raise - 60 seconds 4. In and Out - 60 seconds 5. Hip Raise - 60 seconds 6. Side Plank (30 seconds each side)
Do this a few times a week and YOU WILL see results!
*As always, if you are under a doctor's care for any reason you should always check with your doctor first. Isometric exercises such as planks can raise blood pressure and put pressure on the lumbar spine.