Exercise of The Week: Basic Side Plank

 

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If you are tired of doing sit ups all day long the plank is the way to go. Plank exercises are amongst the “oh, those look easy but they kill” exercise list. By this I mean that they look easy enough, and are extremely wonderful exercises, but don’t let looks deceive you. This exercise packs a punch and works several muscle groups all at once.  It is truly a magical and evil exercise.

Start off by laying on your right side with your legs straight. Prop yourself up with your right forearm.  Rest your left hand on your hip.  You should look like the picture above. Make sure that you flex (tighten) your abs and hold this position. If you are just starting off holding this position 60 seconds may be too much of a challenge so hold it for as long as you can. A recommendation would be to hold the position for 15-20 seconds and rest for 5; continue doing this for 1 minute. Be sure your hips and knees stay off the floor. Repeat this on your opposite side.  That really is all there is to it. Once you continue to perform this exercise you will see that you will be able to hold the position for longer periods of time.

~Happy Planking~

Make it easier:
If you are unable to hold this position for even 15 seconds try placing your knees on the ground. Still maintain the proper form, but put the weight on your knees instead of your ankles. This way you can still get the benefits of the workout, and you can eventually work your way up.
 
Make it harder: 
Of course there are some of us that are insane and want an extra challenge so here you go…grab a small dumbbell in your hand (5-10lbs) and hold it against your hip as you do the plank. This will give you the added resistance that you are looking for.
 
Other Exercises:
Basic Plank
Bent Over Row
Shoulder Press 
Bicep Curl
Basic Lunge
Frog Jump
Jackknife sit-up
 
30 Day Fitness Challenges:
Jackknife sit ups
Russian Twist
Squats
Dumbbell squat thrust
 
 
 
 
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About Eunice

I like to joke that I am "a well of useless information" but for once I can share that information with people that might want to listen. I love trying new things and now I have an audience to share it with...hopefully. I hope you enjoy what you read :)

Posted on April 23, 2014, in Exercise of the week, Fitness and tagged , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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