Thursday, February 5, 2015

Planking.....



Planking......Not just for fun pics posted to social media!!

This is not one of my favorite positions... BUT...
Planks are so much more effective than sit ups and crunches!!

What is a plank and why is it so effective?
The plank is an isometric, or static, exercise. You use your arms to raise your body off the floor and hold your whole body straight like a plank of wood. It sounds simple, but it’s a very effective move because stabilizing yourself in one position forces you to work and engage your deepest core muscles, not just your “beach muscles or magazine abs,” St. Denis says.

A bonus? If performed correctly, planks also strengthen the muscle groups that guide the spine (including your lower back and glutes), improving your posture and working muscles in your hips, back, glutes, legs, shoulders and arms.

Plank challenge, anyone??

Day 1 - 20 seconds
 Day 2 - 20 seconds
 Day 3 - 30 seconds
 Day 4 - 30 seconds
 Day 5 - 40 seconds
 Day 6 - REST
 Day 7 - 45 seconds
 Day 8 - 45 seconds
 Day 9 - 60 seconds
 Day 10 - 60 seconds
 Day 11 - 60 seconds
 Day 12 - 90 seconds
 Day 13 - REST
 Day 14 - 90 seconds
 Day 15 - 90 seconds
 Day 16 - 120 seconds
 Day 17 - 120 seconds
 Day 18 - 150 seconds
 Day 19 - REST
 Day 20 - 150 seconds
 Day 21 - 150 seconds
 Day 22 - 180 seconds
 Day 23 - 180 seconds
 Day 24 - 210 seconds
 Day 25 - 210 seconds
 Day 26 - REST
 Day 27 - 240 seconds
 Day 28 - 240 seconds
 Day 29 - 270 seconds
 Day 30 - PLANK FOR AS LONG AS POSSIBLE!!

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