Friday, February 27, 2015

Forearm Plank

Donkey-Kick-Plank_EDIT-1


Planks: Planks are one of the most reliable and trustworthy core exercises, primarily because they hit nearly all of the muscles of your abs! Make sure you keep your butt down, and your back as flat as possible. For more directions, click here.
  • Beginner: 3 one-minute planks (try to hold for 1 minute, if your form starts to falter, rest for 5-10 seconds then resume your plank for the rest of the minute)
  • Advanced: 3 two-minute planks (or mix it up with 6 Plank Modifications to See More Results)
  • Why? This move works your complete core to the max and there are hundreds of plank variations to keep it fresh and keep your muscles building in new ways.

Move Targets: Abdominal muscles

Step-By-Step:

Step 1: Lie face down on floor resting on your forearms. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, contracting your abdominal muscles while you hold your body in a straight line from head to toe. Don’t let your butt sag or stick up in the air. Hold in this position for 60 seconds.

Modification (Beginner): Drop your knees to the floor a few times during the 60 seconds.

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