#plank exercise

[fucking-relax]

how to do a plank without wanting to die

tl;dr: maintain proper posture, have feet shoulder-width apart, and think living thoughts.

actually it's been lovely to start in child's pose then transition into a full ramp plank, making sure to extend my spine with pushing heels and shoulders down. but i've been building my core muscles for a while so on this post, the How steps go through 3 types of planks with a "level up" in difficulty indicated by a ^

Lying on the floor, place your forearms forward so that your elbows are directly under your shoulders

Slowly lift your torso off the floor by pressing into your forearms and knees. Contract your core as you raise up, and maintain a neutral neck and spine. (knee plank)

^Tuck your toes under and lift your knees so that your body forms a straight line. Tighten your abs and squeeze your glutes. (bridge plank)

^Straighten one arm at a time, placing your hands where your elbows were directly under your shoulders, lifting yourself up (ramp plank)

Hold this position for the desired duration*

On completion, lower your hips back to the floor and rest.

*when you feel yourself nearing your falter point, slowly transition back to rest. honestly planks feel worse if you're doing it wrong, so maintain the posture:

Neck. Keep your chin tucked in and your neck long. Your neck should be in line with the rest of your body. Do not tilt your head up, as this strains the neck. Gaze down towards the floor to help keep your neck in a neutral position.

Shoulders. Keep your shoulders down, not hunched up to your ears. Try to keep your neck, shoulders, and jaw relaxed.

Abs. Engage your core – think of drawing your navel in to your spine.

Hips. Do not lift or lower your hips – keep your body straight and level. Your shoulders, hips, knees and feet should form a straight line at all times. Tightening your abs, quads, and glutes helps to keep your body straight. Arching the back or hiking the hips up shifts the weight onto your arms, moves the work away from the core, and stresses the shoulders.

Feet. Start with your feet about hip-width apart. Moving your feet closer together makes the exercise more challenging, while moving your feet further apart provides greater balance and stability making the plank easier.

Breath. Breathe steadily throughout the exercise. It’s a common mistake to hold your breath during the exercise, which can elevate blood pressure.

a horrible truth is that apparently this does get easier the more you build up the muscles. and when you waver, think living thoughts. remember why you want to do this: starting with one every morning has been good for my body awareness/grounding. also it was like the one exercise repeated across so many sites to treat like all back problems, so we need to say Fuck You to school gym memories for the sake of my latest diagnoses.

modified sources: (1) WellnessED - bridge plank (2) Healthline - more crazy

[fitengine]

Get A Flat Tummy in 30 Days ! visit here

https://www.fitengine.com/get-a-flat-tummy-in-30-days-with-these-workout-tips/

[chezzywezzy]

My Cardio Workout 2

So I have an easier Cardio Workout that I've posted. However, I realized I needed something harder, so I've updated my workout. My other workout had a lot more leg-focused exercises, but this one mostly focuses on ABS and FULL-BODY. Remember to stay hydrated and don't give up! Take breaks when needed.

50 jump-ropes

50 jumping jacks

50 jump-ropes

50 jumping jacks

BREAK

50 high-knees

50 skate-slides

50 high-knees

50 skate-slides

BREAK

50 windmills

50 russian twists

50 windmills

50 russian twists

BREAK

25 mountain climbers

10 burpees

25 mountain climbers

10 burpees

BREAK

1m30s elbow plank

1m side plank

1m side plank

30s plank crunch

30s plank dips

30s high to low plank

30s plank jump

REPEAT (if you dare)

Don't over-do it, remember your protein, and keep hydrated! You can modify it to suit your needs.

If yins are interested in knowing any other of my routines or my eating habits/diet (does it count as a diet if it's long-term?), just ask!

[corpusaesthetics]

Easy Way to Sculp Body For 5 Minutes a Day - Plank – Corpus Aesthetics

Plank, an endurance exercise that has driven the whole world crazy, even though it is static, engages the muscles of the whole body.

New article about Plank exercises

[devrahul99]

”How to Plank Exercise – Tone and Flatten Your Tummy With Plank.” If you watch your diet and participate in regular physical activities and want to have a toned and flat tummy what exercise should you add to make that happen?

Can you guess what type of exercise you need to make that happen for you? The answer is the plank. If you watch your diet, planking will almost guarantee you a flat stomach.

Planks are generally regarded as the best exercise you can do for your body. It is convenient to do since you can do it practically anywhere.

You don’t need any special equipment and you can always make it more challenging by holding your plank for longer. But the most critical benefit of planks is that it engages all your major muscle groups.

[findingnaturalcures]

JUST ONE EXERCISE BUT IT BURNS BELLY, BACK AND LEG FAT LIKE CRAZY! REVERSE ELBOW PLANK #findingnaturalcures IMPORTANT: You need to march in place quickly for 3 min. to warm up ypur muscles.

HOW IS IT DONE? 1- Start lying on your back with your elbows propping you up. 2- Lift your hips off the ground. 3- Hold this position for 15 sec. 4- After a week, increase the time for holding position up to 30 sec.

BENEFITS: 1- Works stomach muscles and burns belly fat. 2- Helps to burn back fat. 3- Strengthens the legs and helps them get slimmer. 4- Helps the whole body to gain strength.

[pastthesky]

A whole mood

[fitnessandabs]

Strengthen Your Core with Planks - Benefits and How to Do Plank Exercise

Discover the incredible benefits of planks, a powerful body weight exercise that will help you strengthen your core, improve stability, mobi