Want a challenge?

Give this a try…The Plank! You can do this!

Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor. Position your elbows directly underneath your shoulders and look straight toward the floor. Your body should form a perfectly straight line from the crown of your head to your heels.

Use a stopwatch when performing this exercise. Try to hold this position for 30 seconds. Can’t do 30 seconds?  That’s OK…build up to it…start with 15 or 20.  30 seconds too easy?  Go for 1 minute!

Things to pay attention to:

  1. Don’t arch your back. When your abdominals are not properly engaged..you will arch your back. Always keep abs engaged. Make sure shoulders are depressed and your palms are shoulder-width apart.
  2. Lowering your hips. When your arms and abdominals start to get tired your hips will start to lower.  This puts a strain on your lower back. Try tucking in your butt and contracting your glutes. Remember to keep abdominals engaged.
  3. Looking straight ahead or up. This puts a lot of strain on the neck and it will cause the rest of your form to fall apart. Look down, keeping your head and neck aligned with your spine.
  4. Always remember to breathe. Don’t hold your breath. And keep your abdominals contracted.

I would love to hear your feedback. How did it go?  How did you manage?

You can do this!

To your health and happiness,

Kim

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