There are so many reasons to incorporate the Plank into your exercise routine.  If you ask me, it’s the best overall exercise for total body strength.  When done correctly, you will feel stronger and develop more muscle tone over time. The best part of doing a workout consisting of planks is you can do it anywhere like your backyard, house, hotel room, and even on the beach!

 

Doing a reverse plank on the beach.

Doing a reverse plank on the beach.

 

Planking on your hands or elbows bring many benefits to your core strength and can help alleviate back pain.

Begin planking on your elbows and slowly build up your time.  Depending on your fitness level, I recommend holding a plank for 30-60 seconds at first. As long a s your body is in alignment (shoulders over elbows, flat back, heels pressed back and belly button pulled into spine) you should be able to increase time safely.  Stop if you feel any pain. Grab a stop watch and try this workout.

 

Check out this plank workout and try it for yourself.

1.Begin in plank on your elbows

 

IMG_02682. Press up to a plank on your hands

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3. Once you are up on your hands, pull your left knee to your left elbow
IMG_02764. Repeat with the right knee to right elbowIMG_02755. Lower down to your elbows again
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6. Repeat the Left knee to left elbow, right knee to right elbow.

IMG_0274Repeat the whole set of movements 10x

Rest and then do 1 or 2 more sets. A huge thank you to Heidi Moneymaker for being an awesome plank model!

 

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