I am so glad I didn’t commit to a specific day of the update of the fitnesstipjar. I’ve been so super busy I couldn’t write whole weekend. I trust everyone is all well and healthy so far. God blessed us with another day and let’s live and love it.
Today I will cover three variations of the plank exercise. The three plank exercises is my favourite and helped me to get a toned waist and belly. It helped me to build shoulder and arm strength. Alignment issues I had also improved a lot!
The plank is one of the best exercises to build core strength, endurance and stability. This exercise can be performed in so many ways to target your entire core and whole body.
The Up – and – down Plank
Benefits: Improve posture, tightens the midsection(what we want) and boost weight loss.
When performing this exercise be sure to engage glutes, tighten your core, keep head and neck aligned with spine. Pull belly button towards spine, tuck your pelvis. Hands is shoulder width apart and feet hip width apart.
Start on your mat with basic plank position. Inhale as you bend your arms to place elbows on mat and exhale when you straighten your arms to place hands on mat.
Plank Hip Dips
Benefits: Speeds up the shrinking of waist line.
When performing this exercise you will start with the modified plank position on your elbows. Anatomical structures as in fitness tip jar for plank. Engage your core, keep head and neck aligned with spine.
In addition with the rotation lower your right hip to the ground almost like you want to touch ground with your hip. Belly button is pulled in, pelvis tucked and tight core.
Plank Mountain Climber
Benefits: Working the abdominal and lower back muscles. Strengthening, stabilizing and endurance are built when doing this exercise. You’ll get your cardio in too as this work out bring your heart rate up. It’s a great bodyweight exercise and can be done anywhere.
When performing this exercise holding the plank position incorporating the fast motion of the legs. Keep back straight, pelvis tucked, head and neck aligned with spine and gaze in front of you on ground. Start moderately bringing right knee to chest then return to back and do opposite side. Add speed as if you’re running up mountain.
I do hope you’ll find this post helpful. I am someone that like to keep it simple but try my best to be clear about the information.
It is very late in the week sharing an update on last week’s post but, I am glad I could finish it before the week ends 🙂
Let’s stay Happy and Healthy (even when we don’t feel like it all the time hehehe)