Tag Archives: abs

Your Body Will Plank You After This Core Workout

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?

planking

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.

Plank you

Source

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):

  1. Basic plank: 1 minute
  2. Basic plank with raised leg: each leg x 30 seconds
  3. Basic plank with raised arm: 5 reps each arm x 5 seconds
  4. 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

Planking with Bella

*I knew you would love it!*

What are your favorite plank types? How do your incorporate the plank in your workout?

xoxo
Olena

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Filed under Fitness

A Great Ab Workout & Why It Is So Important For Runners

The importance of changing up workouts and targeting different groups of muscles is not a secret. Doing this helps you to gain muscle faster without unnecessary injuries. So it was not a surprise when yesterday I decided to work on my abs after a long Sunday run.

OKAY, I will admit, it wasn’t the only reason. I slacked and hadn’t run for the past 3 weeks, so my legs were super sore after a 10 km run. Yes! You heard it right! I’m not perfect and there is nothing wrong with taking breaks! *Oh, excuses, excuses!*

All jokes aside though, ab workouts are super important for any fitness enthusiast, especially for runners. According to this source: ‘At any given point during a typical run, your body weight rests entirely on one leg or the other. That means the muscles in the core (abdominal) area of your body must remain contracted in order to help you keep your balance. A weak core means other muscles, like those in your back and neck, must pick up the slack, which can lead to aches, pains and even serious injury. At the very least, weak abs compromise your running performance, making you slower and causing you to tire faster.’ 

This means, not only that you have to suffer because your stomach is not as appealing as you’d like it to be, but also that you are slower than other runners AND in pain! How crazy is that?!?! This alone is enough to motivate anyone like me! Therefore, now when someone is talking to me about an ab workout, all I hear is this:

  1. I’m gonna show off my sexy stomach at the beach this summer! Woop woop!
  2. I’m gonna run at the front of the pack and think *SUCKERS!!!*
  3. Next time I go for a massage, it’ll be for my own pleasure and not to work on my ‘problematic’ a.k.a. painful areas.

Also:

Benefits of Working Out Abs for Runners

The following workout is really great. It is very effective, even though it’s only 8 minutes long. Personally, I really enjoyed it. My puppy also participated in the exercise by pulling on my ponytail from time to time. She is a true team player as you can see!

Please, don’t be afraid if you don’t speak any French, there is not much talking involved, and the counting is done in English. Simply follow the robot! REALLY! You’ll see what I mean! HAHA!

How did you like it? What are your favorite ab workouts?

xoxo
Olena

9 Comments

Filed under Fitness, Motivation