Planks are amazing for building core strength and all the other amazing reasons I listed in my previous posts.🙌🏿 Today I want to address a couple issues I've seen that some of you guys face while planking.
1) HIP POSITION 📐
Whether in High/Low Plank, your hip position will determine how much work you really give your core.
Try it! Get in plank position and lift your hips higher than your shoulders (butt 🆙) Then try lowering your hips way below your shoulders.
Finally come back to the correction position and observe what's happening in your core. It's so much tougher because now the abdomen is forced to engage to you don't fall and bust your lip! 🤕
Once you found the burn, hold it for as long as you can 2 or 3 times.
2) ROTATED HIPS
When you rotate your hips, the work isn't shared equally. If work isn't shared equally then we create imbalances and imbalances are not our friend.
Build awareness while planking by observing whether your hips are level or if there's a tilt in the hips.
Stay tuned because we will practice planking together real soon. ✌&❤,
Here's a great way to test your athleticism with @lebertfitness equalizers, A backwards jump! Then I added some forward back plank crawls for some great core engagement as well. Definitely a great way to increase overall confidence in a movement you may not be comfortable with. Plus you should check out at @cindy_yycfit for all the other Amazing workouts she does with the equalizers as well!
Shoutout to Gerry for holding a SIX MINUTE PLANK!! Have you been taking part of our Planksgiving challenge? Whoever can hold their plank for over 1:45 can be entered in our raffle!! Gerry is ahead of the game and ready for our December plank challenge! Way to go Gerry!! #anytimefitness#afcamarillo#g2hp#fitfam#planks
If you’ve been doing planks for a while & are looking to up the ante without just adding on time or slapping a weight on your back, give this variation a go!
It might not look like much, but it’s so hard that I’m out of breath when I’m done & my abs are on fire🔥🔥
Here’re some things to keep in mind:
✔️get in a solid plank position: elbows directly under shoulders, spine neutral, body in straight line -hips not drooping or hiked up (if any of that is a struggle for you then keep working on standard planks👍)
✔️Don’t let your hips rock towards the floor as you reach. Brace abs & squeeze your glutes hard!
You can add these in towards the end of your workout. 3 sets of 6 reps/side 💪🔥
We posted @scoopcharlotte’s #planksgiving challenge a few days ago and wanted to show some of our OTF coach’s favorite variations of the exercise that was featured in the article! 📰
Coach Brandon and Coach TJ are demonstrating a Side-Plank Crunch and a Plank Hip Dip. These are great exercises to work the entire core and some that we practice here at OTF!
Check out the link in our bio for more descriptions of these exercises along with many more from our CLT community. 🙌🏼🙌🏼🙌🏼