I LOVE THE PLANK!!!

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….it’s one of my favorite core strengtheners.

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It is effective, portable, and has many variations & levels of difficulty to keep challenging the midsection.

1.  EFFECTIVE?
For one, it engages multiple muscle groups simultaneously.  You’re using your shoulders, legs, back, glutes and abdominals.  But holding the body stiff as a board (hence its name), develops primarily the core.  Your deep and superficial back muscles, along with your abdominals, contract together to support your midsection as it balances to stay nicely aligned in the air.

Not only do you benefit from a stronger core, but this strength further translates into more power & better technique during other exercises/sports, improved everyday posture and less back pain!

2.  PORTABLE?
Think about it…. you can do this exercise anywhere!  That’s probably how that whole planking fad got started….

You can do this at work…
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at Publix…
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and even at the zoo…
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OK, not quite what I had in mind, but you get the point!  More so, NO EQUIPMENT is required!!!

3.  HAS MANY VARIATIONS AND LEVELS OF DIFFICULTY?
You can start on your knees and progress from there, you can come up off the elbows into a push up plank, you can do a side plank and focus on your obliques, you can do a single-leg plank, one arm plank, alternating superman plank, medicine ball plank, etc….  I could go on and on so instead, check out this website that offers 47 different variations, grouped into levels of difficulty http://greatist.com/move/plank-variations-for-core-strength

HOW MANY CAN YOU DO?

THIS BRINGS US TO THE FOLLOWING…..
THE WOFB 14-DAY PLANK CHALLENGE!

Below is a rating for females.  You can refer to this for the 14-DAY CHALLENGE….

Exceptional 6 mins+
Very strong 4-6 mins
Strong 2-4 mins
Healthy 1-2 mins
Acceptable 30-60 secs
Weak 11-29 secs
Very Weak 1-10 secs
Alarmingly weak can’t hold position

HERE’S HOW YOU CAN PARTICIPATE:

STEP 1 – Set a baseline number on video!  Get a stopwatch and time how long you can hold the plank for while someone is filming you….HOLD IT AS LONG AS YOU POSSIBLY CAN AND MAKE SURE TO KEEP GOOD FORM! (TIP: Don’t look at the time and try to distract yourself.)

STEP 2 – Write this number down in the chart I’ve created for this challenge —> WOFB Plank Challenge in the box marked DAY 1.

STEP 3 – For the next 13 days, you will hold the plank, trying to beat your previous time but you don’t have to record these subsequent attempts.  Write down your time in the appropriate box.

STEP 4 – Turn in your chart to your coach once it’s complete.  A top prize will be awarded to one person…. but it’s anyone’s game – the winner will be judged on the most significant improvement not on the absolute time.

THIS CHALLENGE STARTS TODAY!!!

For a boost of inspiration, George Hood, the current Guinness World Record holder for longest-held abdominal plank, nabbed the record by holding the plank position for a staggering 1 hour, 20 minutes, and 7 seconds.  WHAT!????

3 Responses to “I LOVE THE PLANK!!!”

  1. Marla Says:

    Love these kind of challenges!

    Like

  2. Cindy Melo Says:

    Wooo hoo!

    Like

  3. Gema roa Says:

    Plank plank plank plank!!!!

    Like

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