PLANK CHALLENGE FOR THE WEEK


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This week’s challenge is going to be a plank every day for the week and try to work your way up to 30 seconds to a minute a day by next Friday or Saturday.

In a plank you are going to be working your abs, arms and back, all of your core muscles will be engaged.

Proper form is very important because you can easily hurt your shoulders and back if you are not careful but a great exercise if done properly.

The number one mistake is most people collapse their lower back or arch it and this is because they are not engaging the core muscles properly.

Make sure your shoulders are not shrugged. Keep them down and back. Make sure you actively contract your lat. muscles to keep the shoulders down.

If in the elbow position they must be directly under your shoulders. Hands can be in a fist, or relaxed position. If you are in up on your hands arms are straight make sure your elbows are not locked, and your hands are directly underneath your shoulders. Focus on looking a couple of inches in front of you.

You need to engage your core, imagine that someone is about to hit you in the stomach and you have activate those muscles to resist the impact of the strike.

Activate your glutes by squeezing them while engaging your core.

Keep your spine straight and fully extended ~ do not extend you neck or round your spine…

For beginners and/or when you get tired to keep proper form, begin or go to your knees.

Otherwise you will want to keep your legs and hips width apart. The wider your feet are the more comfortable it will feel.

Make sure you are not balancing on the balls of your feet. You want to make sure you are contracting your quad muscles by driving the balls of your feet backward.

Good luck with this week’s challenge and don’t forget to let me know how you are doing or if you have any questions.

Best regards,

Kate

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