Plank Problem SOLVED

A good friend at exercise complained this last week about her planks not working her core the way she wanted.  She was "jealous" of the strait as a board position that some others could achieve, but she couldn't.  I paused to check out her form and realized what she was missing.....

This is what she looked like.....  Can you spot the error in form?

Elbows directly below the shoulder.  Check

Bum tucked under.  Check

Abs pulled tight.  Check

Shoulder blades squeezed together.   DING, DING, DING!!!

Just fixing the shoulder blades changed the plank position to look like this.

Squeezing those shoulder blades together is the KEY to forcing your abdominal muscles to do the work in this exercise.  We want the abs to learn to lay flat (and hold in that pooch).  They can only truly engage when the shoulder blades are tucked in and down.

Happy Planking Ladies.  Tuck those shoulders back and down!

Abs Inferno

My cute brother just called me and asked for a GREAT abs workout.  Neil, this one's for you.  This should be a challenge.   Are you ready to sweat?  THEN BRING IT ON!  Each exercise is designed to work the core.

Begin by warming up your body with some Tuck Jumps (20) and High Knees (20 each side).  Yes.  I want those knees up to your belly button. Tuck the abs in; tilt your pelvis forward.  Let your heart rate come up.  Last warm up exercise is Scissor Lunge Jumps (20 each side).  Lunge with one foot forward.  Jump to switch feet.

Are you warmed up now?  Excellent. Time for Crunches: 300 reps.
Between Each set of 100 do 20 Jumping Jacks to keep your heart rate up.

30 Crunches (knees bent, forming a table top.  Engage those abs.  Back pushed into the floor)
20 Bicycle Crunches
20 Laying Toe Touches  (laying on the floor with toes reaching the sky try to touch the toes)
20 Reverse Crunches (laying on the floor with knees bent, pull knees to the chest.  lower down)

15 Side Plank hip lifts (left)
30 Crunches
15 Side Plank hip lifts (right)
40 Russian Twists (sitting on the floor, knees bent, twist torso from side to side)

30 Bicycle Crunches
15 Oblique V-Ups (left) lay on your side; bring knees and elbows together
20 Reverse Crunches
15 Oblique V-Ups (right)
10 Toe Touches

Now pick up that heart rate again with Crab Kicks.  Yes, it is what it sounds like.  Pretend you are crab walking but stay stationary-- lift your rear as high as possible.  Kick your legs up as high as you can while keeping your bum lifted HIGH.  (30 Seconds)

Ready for Plank Hell?  It is my favorite part!!!  30 Seconds each-- More if you're studly!
Tough Cookies (like me) to them straight without rest.

High Plank
Low Plank with toe taps
High Plank with heel raises
Low Plank Jacks (30 reps)
Spider Planks (knees to elbows while lowering into push up position)
Plank Up- Downs (switch from low plank to high plank to low plank... 20 reps)
and for good measure try some Leap Frog Planks ,  High Plank Side Kicks & Eagle Crunches (30 each)

Last but not least, Finish off Strong with PUSH UPS (love the core work on the push ups)
(25 each for 100 total)

Traditional Push-Ups
Jack Push-Ups
Squat Push-Ups
Elevated Push-Ups

Have FUN!!!!  Keep that Core Strong!

Workout Wednesday- Wall Sit Inferno!

27 Days to a Healthy Body Image: Day 21

Here's some inspiration to help you want to workout this week.  (This workout might not be for you-- move anyway!)

As a child, a next door neighbor showed us this torture that his P.E. teachers at the private school made him do.  He had to sit with his back against a wall with no chair under him.  We all tried it.  Crazy Mean Gym Teacher award went to his teacher.

Wall Sits are really good for your qauads, legs, bum and a whole host of other muscle groups it you do them right.  If you do them wrong you can hurt your body.  So, listen closely.  If  you knees hurt at anytime while doing this exercise.  STOP!  Have a friend check your form.  Get back on the wagon.  Don't give up-- learn to do them correctly and you will have inferno "hot" legs!

For a Crazy Challenge.  Do all 5 exercises back to back to back!  One minute for each exercise gives you 5 minutes of Burn!



Basic Wall Sit

Stand with your feet shoulder width and about two feet away from a wall.  Lean against the wall.  Lower yourself down until your thighs are parallel to the floor.  Keep your weight in your heels (you should be able to wiggle your toes), and your back pressed into the wall.  Hold the pose (30 seconds, 1 minute-- however long you can-- Advanced 2 minute minimum).  When you feel like you can't hold it any longer, tap  your toes 20 times.





 Wall Sit with Militairies

Assume your best wall sit position (legs at 90 degrees, back pressed into the wall, core engaged).  Hold medium to heavy weights at ear level (no resting those weights on the shoulders!)  Press both weights overhead while squeezing your shoulder blades together.  Slowly bring the weights back to ear level.  How many can you do?







Wall Sit with Bicep Curls and Oblique Crunches














Sit at the ready with one heavy weight held in your right hand.  While maintaining good form (see above), lower the weight until it almost touches the floor.  Crunch those obliques.  Focus on the bicep muscles to pull the weight back up.  Transfer weight to the other hand.  Repeat movement.


One Leg wall Sit with Crunches

Thanks Adrienne for this truly insane element.  Get comfey in that wall sit, but place one foot over the knee of the other leg.  Yes one leg is doing all the work now!  (Remember core engaged, back against the wall weight in your heel!!!!!)  Hold a medium weight extended in your hand over your head (working leg and arm are on the same side).  Bring the weight down and touch it to the opposite knee.  Feel the burn in your abs along with that leg!

 
Modified Wall Sit

If you have had problems with your back or knees try this variation with a yoga ball.  Place the ball against the wall.  Rest your back on the ball.  With feet shoulder width apart, lower down into a squat.  If your knees are going over your toes, take your feet further away from the wall.  Make sure the weight is in your heels, core is engaged, back is pressed into the ball.  Feel the burn Baby!

Fixing a Trouble Spot (ABS)

27 Days to a Healthy Body Image: Day 5

Ready to fix a trouble spot on your body? (No mental or emotional work today)  Don't we all have issues with our stomachs.  Not tight enough, small enough or firm enough.  Here's a little anatomy, and an exercise to help.

Your abs are made up of 5 main muscles.  The ones front and center that make up the ever elusive six pack, obliques on the sides, and covering them all top to bottom are the transverse abs.  The Transverse Abs are responsible for holding you stomach in flat when you are standing, sitting, and exercising.  Want the illusion of a smaller waist line?  Want tucking in your tummy to be second nature?  Lets work those transverse abs.

The BEST exercise for transverse abs is plank work.  Really, and truly, work on planks and your stomach will be less poochy.  Here is how to do a plank.

Assume a forward leaning rest position, i.e. push up position.  (If we think about it as resting it is not as hard right?)  Shoulder blades are squeezed together and pushed down the back; hands are directly beneath the shoulders; abs are tucked in; tuck the bum under and focus on pushing all your weight into your toes -- it takes the pressure off your arms.   Hold this position for 10 seconds;  work up to holding it for 1 minute straight!  If this kills your wrists use a modify the exercise by resting on your forearms (you might want a mat to cushion your arms)

Side planks continue to work the transverse abs, but emphasize the obliques.  Here is what a side plank looks like in the modified forearm resting style.  Remember arm/elbow is directly below the shoulder; shoulder blades are squeezed together; bum tucked under; neck, shoulder, hip and feet making a nice straight line.

When you're ready for a challenge check out my post with CRAZY planks:

Advanced Plank Work I, Advanced Plank Work II


We may not be fitness models, but we can be  
strong and awesome and AMAZING!





abs photo credit: http://www.flickr.com/photos/rswatski/4850676040/ http://photopin.com http://creativecommons.org/licenses/by-nc-sa