7 MIN PLANK CHALLENGE / No Equipment | Pamela Rf




Try This 8-Week Plank Challenge To Get Stronger From Head To Toe

Planks challenge your arms, legs, chest, shoulders, and butt, not to mention make your abs quiver like an earthquake when done properly. Best of all, you can do them anywhere and tweak them to suit your ability. The more you plank, the stronger and more stable you get, and the longer your muscles can endure a plank hold. That's the intention of our 8-week plank challenge. (Got 10 minutes? Then you've got time to lose the weight for good withPrevention'snew 10-minute workouts and 10-minute meals. !)

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Your performance will improve if you take active recoveries (or continue moving) between plank holds. This plan uses back extensions as an active recovery exercise because they strengthen the lower back, which is the opposing muscle group to the abs you're strengthening in plank. Perform the assigned weekly workout 3 days per week with 24 to 48 hours between sessions.

Plank 

Beginner:

Incline forearm plank
Brook Benten

If shoulder strength or stability is not your strong suit, or if the pressure of high plank holds hurts your wrists, simply find a bench, stool, or ottoman to use as a prop for an incline plank. Place your forearms parallel to one another on the bench and create a fist with your hands. Grip the floor with your toes behind you. Lift your body up, supported by your forearms and toes. Tighten your belly and clench your buns. Attempt to create a straight line from the side of the shoulder to the side of the hip to the middle of the ankle. If this is too taxing, find a higher bench: The higher the platform, the easier your incline plank will be.

Advanced:

High plank
Brook Benten
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Assume high plank on a mat. Place your hands directly underneath your shoulders, grip the back of the mat with your toes, and then lift and hold your body following the same steps above. (To make a plank work your abs even more, try these 6 variations.)

MORE: 4 Moves To Slim Your Hips And Thighs

Back Extension

Beginner:

Supported back extension
Brook Benten

Lie on your belly on a mat. Place your hands on either side of your ribcage, then press your body weight into your hands to assist your lower back in lifting your head and chest. Hold momentarily, then return your head and chest to the mat. (Make sure not to compress your lower back.)

Advanced:

Back extension
Brook Benten

Lie on your belly on a mat with hands stacked under your forehead. Using the muscles of your lower back, lift your head, arms, and maybe even your chest off of the mat. Hold momentarily, then return your head, arms, and chest to the mat.






Video: We Did Planks Every Day For 30 Days

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Date: 07.12.2018, 03:03 / Views: 92273