LIDOfit - Plank Strength Workout
We can practically hear your groan from reading the word “plank”!
Planks are a great way of working not only your abdomen, but also your arms, glutes and strengthening your spine. Practice them enough and you will also see a visible improvement in your posture and general alignment.
What you will need
For this workout a set of weights are optional. If you would like to use weights but don’t have any at home then grab a couple of tins instead.
Each set is
30 seconds of high plank
The set up - come onto all fours in a table top position. Make sure that your wrists are aligned with you shoulders. Draw your belly button to the spine, and make sure that you are neither rounding your back, nor allowing it to sag.
The move - when you have the correct alignment, step your feet out to hips width. If you want to make this more challenging, bring your feet closer together.
30 seconds of sumo squat plank
The set up - as before, but keeping feet hips width apart, or wider.
The move - from your plank, push yourself back into your heels. With control, bring your body back to plank. Favor a slower pace with this move, as it is all about control and maintaining good posture throughout, versus a high number of repetitions.
30 seconds of shoulder taps
The set up - same as the initial plank, with feet hips width apart, or wider if you need more stability.
The move - in your plank pose, bring your right fingers to touch your left shoulder, then repeat on the other side. Ensure that your core is tight, and that your hips aren’t swaying from side to side. If you feel like they are moving too much, step your feet a little further apart for more stability.
30 seconds of bum taps
The set up - same as the initial plank, with feet hips width apart, or wider if you need more stability.
The move - in your plank pose, bring your right arm alongside your body to tap your right glute. Put your hand back down and repeat on the left side. Ensure that your core is tight, and that your hips aren’t swaying from side to side. If you feel like they are moving too much, step your feet a little further apart for more stability.
Modification
For all of these moves, if you need to you can take the plank from your knees, and work your way up to full plank. If you are on your knees ensure that you are in a straight line from your knees to the crown of your head.
Each posture is held for 30 seconds, no breaks between them. Once you have completed a lap, take a 20 second break, then go back to the top. Do four rounds. Let’s go!
**DISCLAIMER** Please check with a doctor before starting on a new fitness regime. We accept no liability for any injuries incurred.
Remember to take this slow and not push yourself to a point at which your are no longer comfortable.
