After reading my previous blog post, one of my fellow bloggers, Laura, pointed out to me that there is yet another great exercise to strengthen your core: the PLANK.
Usually I do include it in my regular workout; however, when I REALLY started thinking about it, I realized that I normally stick to a basic plank or a side plank. This is kind of silly, not because they are not good enough, but there is a great variety of planks that can benefit your body even more!
So what is the plank?
Alright, maybe it’s not that simple, it’s a WORKOUT after all!
I know that it might sound too good to be true, but this exercise can pretty much tone your ENTIRE body. By doing different variations of this basic move, you can target your arms, back, core, legs, and booty. WHOA!
I found the following picture on Pinterest, which I think is pretty cool because you can see different types of a plank.
When doing variations of the basic plank, remember to:
- make sure that your shoulders are stacked over your elbows and your body is in one straight line
When doing variations of the raised plank, don’t forget to:
- lie flat on the floor, place your hands beneath your shoulders, and then push up
- maintain a straight line between your toes and shoulders
When doing variations of the basic side plank, it’s important to:
- lie on your side with your legs straight, then prop yourself up with your forearm so your body forms a diagonal line. Rest your other hand on your hip
This is what I did for my plank workout (repeat 2 or 3 times):
- Basic plank: 1 minute
- Basic plank with raised leg: each leg x 30 seconds
- Basic plank with raised arm: 5 reps each arm x 5 seconds
- Basic plank with both leg and arm raised: 5 reps each side x 5 seconds
And here is my take on a new type of plank: THE BELLA PLANK
*I knew you would love it!*
What are your favorite plank types? How do your incorporate the plank in your workout?
xoxo
Olena
candies & crunches 
Planks for the win! :). I think I’ll try all of them today!
Woop woop! They are TOUGH! Now I recommend to add a pet to your workout for extra weight haha! xoxo
Pingback: Day 8 | 100 Days of Kale
Thank you so much for the kind words! I’m glad you enjoyed the workout!
xoxo
Olena
hey, I enjoyed this read. For an added challenge you can also add in hip dips on the side planks, and on the front planks you can crunch your elbow and knee together…
Oh wow! Thanks for a great suggestion, Kate! xoxo
i’m a big plank fan! this is the one exercise i’ll always do after i run, if i’m too short on time to fit anything else in. i like to go for time (stop watch on my phone comes in quite handy) and alternate every minute between elbows, hands, right and left sides. it’s fun to see the progress over time!
Oh yes, the progress is indeed a great motivator! I also find that doing the plank right after running brings the benefits of the workout (and sweating haha!) to a whole new level.
Yesterday I somewhat forced my friend to plank on my kitchen floor! She told me she wants to start to workout, but finds it difficult to get motivated, so I figured I’d show her the first step. Haha! At least it was fun 😀
xoxo
Olena
THE BELLA PLANK is the BEST!! 🙂
I know, right?!
Pingback: Dealing With An Unforeseen Injury + A Great 20-Minute Total Arm Workout | candies & crunches
i came here for the puppy (was not disappointed) but those plank variations are great too!
Haha! Thank you! Give them a try, they do wonders for your body & running 🙂
xoxo
Olena
Pingback: A Super Intense 60-Minute HIIT/Tabata Cardio, Abs & Obliques Workout | candies & crunches
I think I prefer that cat’s version of the plank. ^_^ lol
😀
Pingback: Food Labeling And What You Should Know About GMOs, Also Super Spartan Trail Run & Medusa’s Challenge | candies & crunches
Pingback: Mountain Climbers: Your Arms, Legs And Core Will Thank You! Also, A Great 500 Ab Workout | candies & crunches
Pingback: Push Ups 101: A Cheater’s Guide To Lousy Push Ups, 35+ Push Up Variations, And Fast & Effective Bodyweight Upper Body Workout | candies & crunches
Pingback: Get Low: The King Of Exercises, The Squat | candies & crunches
Pingback: Getting Rid Of Love Handles: Because There is Always Place For Love But Not For Handles | candies & crunches
Pingback: Tricky Spartan Workouts, Spartan Code, And How You Can Help Save Peoples Lives With Dollar Shave Club | candies & crunches
Pingback: Between Us Girls (And Boys): ‘That Time Of The Month’ & Fitness | candies & crunches
Pingback: Life Is Too Short To Be Serious All The Time (Part 3) | candies & crunches
Pingback: Beast Mode is ON: Happy Canada Day + Tough Double Workout To Celebrate It | candies & crunches
Pingback: 「1日1分、1ヶ月集中エクササイズ」で、ぽっこりお腹解消・背中の肉撃退に最適！1ヶ月で5kg減量した人も！水着のシーズン真っ盛りだけどまだ間に合う。「1日1分の体幹トレーニング」でビ
Pingback: 「1日1分、1ヶ月集中エクササイズ」で、ぽっこりお腹解消・背中の肉撃退に最適！1ヶ月で5kg減量した人も！水着のシーズン真っ盛りだけどまだ間に合う。「1日1分の体幹トレーニング」でビ
Pingback: 「1日1分、1ヶ月集中エクササイズ」で、ぽっこりお腹解消・背中の肉撃退に最適！1ヶ月で5kg減量した人も！水着のシーズン真っ盛りだけどまだ間に合う。「1日1分の体幹トレーニング」でビ
Pingback: 「1日1分、1ヶ月集中エクササイズ」で、ぽっこりお腹解消・背中の肉撃退に最適！1ヶ月で5kg減量した人も！水着のシーズン真っ盛りだけどまだ間に合う。「1日1分の体幹トレーニング」でビ
Pingback: 「1日1分、1ヶ月集中エクササイズ」で、ぽっこりお腹解消・背中の肉撃退に最適！1ヶ月で5kg減量した人も！水着のシーズン真っ盛りだけどまだ間に合う。「1日1分の体幹トレーニング」でビ
I couldn’t resist commenting. Perfectly written!
Pingback: ベーシックな体幹トレーニングじゃ物足りない！もっとガンガン体幹を引きしめたい！そんなあなたにおすすめ。「1日1分の体幹トレーニング」応用編。 | 脱ぽっこり！女性のための「ぽっ