Summer – and swimsuit season – is rapidly approaching. Get ready to look great in your new bathing suit! If you’ve been dieting and working out during the winter and spring, then you’re probably ready to show off your hard-earned weight loss results as the weather gets warmer. Core-strengthening and toning exercises, such as the plank exercise, help you stay in shape while you’re losing weight as well as afterwards. Are you ready to look and feel your best for the summer months and beyond? Then the plank exercise is just right for you.
The plank exercise is very efficient since you can easily do it at home and without any special equipment. When properly performed, the plank exercise is moderately difficult, especially at first. The plank position involves almost every muscle of your body – not just your core and abdomen – so your entire body benefits from this workout. It takes time to work up to holding the plank position for extended lengths of time, but the strengthening and toning benefits can begin right away. As you work towards holding the plank pose for longer periods of time, you will experience increased strengthening and toning benefits.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
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Follow these steps to perform a basic plank exercise:
- Start off on a yoga mat or carpeted floor in the pushup position. This is the easiest way to lower your body into the plank pose.
- Slowly lower both of your forearms to the floor so that both your elbows and fists are flat to the ground. Your elbows should be lined up directly underneath your shoulders. You can either ball up your fists or leave them relaxed.
- Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
- The best position for your feet is hip-width apart, but it’s okay to place them a little further apart to prevent excess strain on your hip joints. Instead of just balancing on your feet, enhance your workout by contracting your quad muscles and pushing your feet backwards, through the heel.
- Straighten your body but keep your neck and spine neutral. Allow your muscles to stretch and lengthen.
- Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
- Hold this position until after the burning begins. When first starting out, hold the plank position for 15-second increments, then gradually work up to longer periods of time.
These are other Important things to keep in mind for properly performing the planking exercise:
- Keep your eyes on the floor in front of you.
- Avoid raising your behind.
- When positioned in the plank pose, make sure your body forms a straight line from your heels to the back of your head.
This short video demonstrates the planking exercise:
Related Resources:
30 Day Fitness Challenges How To Do a Plank
Physical Living The Right Way to do the Plank Exercise
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: