Fitness Friday :: Week Two

Fitness Friday2

Welcome back to Fitness Friday! 

This week we’ll focus on an ab exercise that I truly feel has toned my abs more than any crunch ever could, the plank.

I feel my abs working deep inside when I do the plank. 

How do you do it?  The position is easy, the plank is not so easy.

Try to keep your bottom down when doing the plank.  If it comes up, you are cheating your abs out of work.  There should be pretty much a straight line from your ankles to your shoulders when you are in the plank position.
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A tip:  I often position a magazine in front of me opened to an interesting page when I do this exercise.  Reading the page distracts me from the intense burn that I feel in my abs.

If this position is too difficult, start by doing the same position with your knees on the ground.

I do three sets of one minute of this exercise.  I suggest starting with a 15 second hold and working your way to 30 seconds, to 45 seconds, and then to a minute.  You’ll feel small stomach muscles working with this exercise that you didn’t even know you had!

If this position gets easy, you can make it a little bit harder by putting one foot on top of the other.
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To make it even more intense, raise you foot and hold.  You can tell by the expression on my face that this is a good ab burner!
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Another variation is to do the basic position with straight arms.  Really concentrate on pulling your abs in when doing the plank.
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Let me know what you think!

Next week we’ll work on our triceps.

Comments

  1. Someone else suggested this to me, but now that I am hearing twice I am going to do it! Yay! The magazine is a good idea. I have only been able to do mine for 10 seconds, but I was doing 5 sets. I think doing less, but holding it longer will work better, so thanks!!! Keep these coming!

  2. FrouFrouBritches says:

    I couldn’t wait to get Hubby and the kids off to school/work to see what you had in store for us today. When I took hip-hop, we did the plank a lot. Then I kind of forgot about it. Thanks for the reminder. I don’t think I ever was able to do it for more than 30 seconds. My whole body was shaking at that point. Sad, but true. Getting ready to hit the gym now. I’ll be sure and do it today. Gosh, I hope I can make it past 15 seconds. We’ll see.

  3. stephanie says:

    Ok Paula, I want your shoulders!! Show me how to get those!! Great tips, thanks for giving us something to look forward to on Fridays!!

  4. Blondie's Journal says:

    I can feel the burn just looking at your pictures!! I am going to try this.

    I just heard about your weekly feature and I think it’s great!

    XO,
    Jane

  5. ShannonPinNOLA says:

    Great exercise that I had completely forgotten about. With my bad back, crunches are a no-no. I’m gonna give the plan another try.

  6. Designs on 47th Street says:

    Hi Paula,
    I had never done the plank until I started my Body Pump class. OH YES! It is one you can definitely feel. We don’t do it at every class. I really should try at home to keep up with it as I know it’s a good one.

    Mr. SP is doing a great job with his photo skills! 😉

    Donna

  7. all right, now you’re just gettin’ crazy! 🙂 good grief…I’m afraid I’d have to have the EMTs and a gurney standing by 🙂

  8. KM @ This Plate is Full says:

    this looks like a good one Paula!!

  9. laughwithusblog says:

    I am starting an exercise plan…tomorrow…no, really! 🙂

  10. modern jane says:

    ummm… nice arms! Holy moly girl! 🙂

  11. Wow! Go you.

  12. ~Lavender Dreamer~ says:

    You look great! thanks for taking the time to show us these exercises! ♥

  13. Farmer's Wyfe says:

    This exercise looks EXCRUCIATINGLY good! I’m going to do it. I’ve had this baby belly and my baby is 16 months old now! It MUST BE GONE! I think I’ll try with the magazine, like you said, but it might get some yelling done at it! 🙂
    Thank you for stopping by and commenting on my blog! 🙂

  14. Dominique @ Craft Couture says:

    awesome! thanks! :). I already do one ab workout that works ab muscles I never knew about but I’ll just add this too it lol. thanks
    dominiquescraftcouture.blogspot.com

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