Planking 🙌🏽 .
Still my fave ‘go to’ ab workout with some leg raises and reverse crunches thrown in to mix shit up a bit
Soooo many variations and perfect for all levels of core strength. .
These beauties can be performed in a way they work the whole body .
If anyone is up for a plank challenge, count me in
Planking strengthens 💪🏼the muscles that surround your spine. This exercise allows you to build strength in your core with minimal stress on the spine. .
Planking can enhance your posture, balance, flexibility, and reduce the risk of injury. 🤕🏥
Start by holding this position for ⏱10 seconds. If this is too tough, then modify the position by starting in a bent-knee plank position – resting on your forearms and knees (instead of toes), while keeping the spine straight. The goal is to gradually increase the time you can hold a plank to ⌚️1-2 minutes.
Push up to plank!
Some awesome benefits (via Livestrong):
1. Planks Strengthen Your Core Safely
Planks alone won't give you a six pack, but when paired with a quality diet and total-body cardio and strength exercises, planks do help you develop definition in your middle by training the inner core muscles. For people with disc issues or existing back pain, planks are safer than crunches because they don't require flexion of the spine.
2. You'll Notice Better Posture
Planks create a functional midsection because they work your entire core, which encompasses the whole trunk from the pelvic girdle to the shoulder girdle. When these muscles, which include the erector spinae, rhomboids and trapezius, are strong, you'll naturally stand up straighter.
Good posture means you're keeping your bones in proper alignment, facilitating breathing and nervous system function. It also promotes proper positioning and, therefore, operation of your internal organs — including those used for digestion.
Additionally, good posture lengthens you out so you look thinner and taller, even without dropping an ounce on the scale. Standing up tall also makes you appear more confident.
3. They Help Reduce Back Pain
Good posture helps keep the vertebrae and ligaments of the spine healthy and aligned.
Planks train the muscles of your abdomen to activate so they support your posture and share in the burden of holding you upright; your back muscles no longer have to do all the work. This also deters the development of degenerative osteoarthritis and the associated immobility that occurs with time.
When your abs are stronger and you sit up tall with your vertebrae stacked, as your body is designed, you're also less likely to develop pain in your neck and shoulders caused from slouching in abnormal positions.
4. Better Movement and Coordination
The plank position, and all its variations, train the body to use the abdominals for stabilization — which is what they're designed to do.
⚡️Lean into discomfort⚡️
If you’re comfortable, change things up. Get comfortable with being uncomfortable. That’s where change happens. That’s where you grow.
Thank you 🙏🏻 for all the love and support yesterday. It means more then you know. ❤️