Plank-a-Thon Training Day #1 – Plank

I created plank workouts for anyone who is up for the challenge. I will be posting 1 exercise every other day to ensure that you will be participating! We will be training until D-Day. There will be 26 exercises (26.1 miles in a Marathon) and on the final day you will perform every single one! Don’t slack off! The objective is to increase strength, stability, balance and long-term muscle endurance throughout your body by doing little to no movements!
01plank
Training Day #1 – Plank

The traditional plank doesn’t require equipment which is convenient for anyone. Later on I will incorporate an exercise where you may need a dumbbell but it is not required. All you need to do is get in a push-up position, arms shoulder-width apart.
Take a few minutes and a few times during the day into this stance. See how long you can hold yourself up. Keep your back as straight as possible, chin tucked, tummy tight and remember to breathe!

**Be mindful of your health condition(s) as well. You know your body better than anybody else, if you can’t do it, stop and reduce the time or use the regression tips. But if your unsure please check it out with your doctor.

Example:

1. Plank – 10-20 seconds
Rest – catch your breath, wiggle out the tension, loosen up

2. Plank – 10-20 seconds
Rest – catch your breath, wiggle out the tension, loosen up

3. Plank – 10-30 seconds
Rest – catch your breath, wiggle out the tension, loosen up

4. Plank – 20-30 seconds
Rest – catch your breath, wiggle out the tension, loosen up

5. Plank – 10-30 seconds
Rest – catch your breath, wiggle out the tension, loosen up

6. Plank – 10-20 seconds
Rest – catch your breath, wiggle out the tension, loosen up

7. Plank – 10-20 seconds
Rest – catch your breath, wiggle out the tension, loosen up

Modifications:
Progression: If this is simple for you, feel free to increase the time or do all exercises in one shot, you are awesome!

Regression #1: Its ok if you can’t hold this posture, you’re not alone!┬áPlace your knees on the floor but still have your body extended in a straight line from your knees to your head (Your butt shouldn’t be sticking up). Make sure you cushion your knees with a yoga mat or pillow, don’t hurt yourself!
Regression #2: Try the original stance with your hands on a chair or couch. This will elevate your upper body for an easier workout (Your butt shouldn’t be sticking up). Eventually you’d want to go back to Regression #1 then back to the “Plank”

-Exercising Cap

 

Written by:

Be First to Comment

Leave a Reply

Your email address will not be published. Required fields are marked *