Tag Archive | "plank-up-down"

Plank-up-and-down-credit-helen-maree

Plank up + down

The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway.

Starting on your elbows and toes, or for Level 1, on your knees, engage your core before you start. Keep your hips as still as possible, push up with one hand then the other until you are propped up in a push-up position.

Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.

 Want abs of STEEL? Planks are one of the best exercises for a flat stomach. Fact.

Plank with leg raise - advanced plank exercises - IMAGE - Women's Health & Fitness

Plank with leg raise

Sets: (2 x 1 minute hold)

How to

Begin on exercise mat, down on knees and forearms.

Gently straighten the knees until fully up on toes and forearms

Ensure the lower back is straight and core is engaged supporting the lower back region.

Lift one leg off the ground. Ensure core is engaged to provide support and avoid straining the lower back.

Hold for one to two minutes and repeat with other leg raised.

Exercise from Lila Hall.

Plank punches - Advanced plank exercises - IMAGES - Women's Health & Fitness

Plank punches

How to

1. Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.

2. Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).

3. Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.

4. Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms for 30 to 60 seconds. Rest and repeat for two more sets.

BONUS: Upper body blast for chest, shoulders and arms!

SETS/REPS: 3 x 30 to 60 seconds

Photo credit: Jamie Watling Photography

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Plank up down

Posted in Aerobics, Bodybuilding, Exercises, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Plank up + down


Paige Hathaway

14 hours 39 minutes ago

Here's some #MondayMotivation for you!
A reminder to eat your veggies, do your biceps curls and don't let boys be mean to you.. because if they do.. then you can put them in a headlock and choke 'em out 😝😤 #imhalfwaykidding

Paige Hathaway

20 hours 53 minutes ago

Why did you start your fitness journey?
Was it because of a bad break up? Did you do it to get healthy and in shape for your kids? Maybe it was for a fitness competition? ...Or one day did you just look in the mirror and decide right then and there to make a change? WHY DID YOU START? And what motivation do you have to continue?!!

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