They work out a heck of a lot of muscles. See the muscles in red...that's what you are working in this one move. Cool huh?
Ok so this is the challenge:
You know I wouldn't leave you hanging if you need modifications.
First is the right way to plank:
Tip on how to to one:
The only equipment that you need for the plank exercise is your own body and enough floor space to lie down on.
In a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes (Rest your body on your forearms with your palms flat on the floor). You should have a straight line from your feet to your head. For comfort, you can rotate your elbows to a 45 degree angle and clasp your palms together in the center. Make sure that your back is flat and your head, neck and spine are in a straight line.
Keep your abdominal muscles engaged and do not let your stomach drop or allow for your hips to rise up. To avoid letting your hips or butt rise up, tilt your pelvis towards the floor. Remember to breathe. This applies to all planks.
Next is a plank on your knees:
And finally on the wall if you have bad knees:
This challenge is perfect for beginners! If you are more experienced and this isn't a challenge for you, go ahead and double the time or switch to side planks or pick up a leg & hold.
Are you in?! Let's get it!!
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