Walk The Plank! (and the side plank too)

19 Feb

Dearest Readers,

The plank is infamous for working the abs, the back, the hips … for being the worst ever. It’s not the plank itself, it’s the endurance involved to actually keep yourself in the upright and locked position that kills. The only problem with plank is that you need the right form to execute it correctly, so tonight’s post gives you the skills to perform the proper plank and to give you some variations on the devilish classic.

The Plank: There are three ways to do the plank, and for each you should try to hold for 60 seconds. To vary it up (60 second is like a million plank years), try rocking yourself back and forth on your toes. It works the calves too!

The easier way: Put your forearms on the ground , and your knees out so that your body creates a line from your shoulders to your knees. KEEP YOUR BUTT DOWN and DON’T CURVE YOUR BACK. I know it feels good to raise it up, and let that donk fly so the world may admire it, but then you won’t get the ab workout you deserve.

it was hard to get into this position before the flash!

The forearm way: Stay on your forearms but this time go up on your toes. With the plank, the closer your toes are the harder the workout. Remember to keep your body in a line. When you are by yourself it’s hard to tell when you are in line, so here is my secret: lower your butt until you feel your abs start to scream…then stop you are in exactly the right place.  This form is my favorite way to do planks.

forearm plank

The palm-ing way: This time instead of being on your forearms, you are on your palms. Still on your toes. It’s hard to keep alignment in this form of plank, that is why I don’t like it as much.

palm plank....and weird bulge in my shirt....planks do that to ya'

The Side Plank: Side planks really work those obliques, but they are hard to hold. The key is to play with your arms. Raise them up, put them on your hip, raise them up then curl them under. Just make it work for you. There are two main forms of the sideplank:

Feet Spread: Turn on your side with your foot on the bottom going back, and your foot on top going forward. Lift your hips into the air creating a straight line from your shoulders to your toes.

feet spread for the plank!

Feet Stacked: Do the same as the feet spread plank, but stack your feet (tough, right?)

you're looking stacked!

I hope these have met all of your plank needs! Post a comment about a plank variation that you like!!!

Plank-ily,

The Toned Toothpick Teacher (weird that it’s a post about planks…and my name’s toothpick….wood-n’t you know it….tee hee hee)

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One Response to “Walk The Plank! (and the side plank too)”

Trackbacks/Pingbacks

  1. Come Together Now: THE ULTIMATE WORKOUT « FIT-ting In - March 12, 2011

    […] Abs: The best of it (and the worst of it). Let’s do this. I have a million ab workouts on here (okay not a million but at least 4)…we’ll start with the whole Series of 5 (remember to keep your head and shoulders off the ground for this) move to the lower and upper abs, then obliques, and end with planks. […]

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