How are your Planks doing??? We are in week 2. You should be doing it for a minute today! Havent started?? Its not too late!! Join in the fun.......Here is a refresher on how to plank; How to Perform a Basic Plank You can view a plank demonstration in the video above, but for those of you who prefer a written description, here are the basic steps for performing a plank, from the American Council on Exercise.5 “Hold your elbows directly under your shoulders and place your wrists in line with your elbows. Push your body up into your upper back and hold your chin close to your neck (like you’re holding an egg between your chin and your throat). In this position, brace your abdominals—contract them like expecting a punch in your stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally. Hold a plank at least 20 to 30 seconds. (When using correct form, it is not necessary to hold it for longer than this amount of time.) Rest for approximately one minute and repeat three to five more times. Start doing the plank using your elbows and toes (feel free to drop to your knees if necessary) and progress up to a high plank when you feel you have developed the necessary strength.” Here are two additional points for performing a front-facing plank correctly: While in plank position, pull in your bellybutton. Your bellybutton is attached to your transverse abdominis, that inner sheath that holds your gut inside and gives your spine and vertebrae a nice, weight belt-tightening type of support. So by pulling it in, you begin to contract that deep inner transverse abdominis muscle. If you want to work your six-pack rectus abdominis muscle, drive your chin down toward your toes while youre focused on squeezing your bellybutton in. Next, do a Kegel squeeze. More women than men might be familiar with this term. A Kegel squeeze is performed by drawing your lower pelvic muscles up and holding them up high and tight. For men who arent familiar with that term, its similar to trying to stop urinating in the middle of the flow. This squeeze will allow you to feel and focus on your abdominal muscles.
Posted on: Tue, 09 Dec 2014 18:08:00 +0000
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