Hey guys! Just a quick Hello…
and an AWESOME ab workout for ya!
The link at the bottom is a great article and shows the 12 Plank moves that we ALL should incorporate into our daily/weekly plans!
My lifting “Coach” Josh (aka my Muscle Man friend) pointed this out to me and I am thrilled to say that this is a killer awesome ab/shoulder/back/arm workout! Full Body for sure!
I highly recommend starting your morning with this… or adding it in on at the end of a run… or on your yoga mat in the evening in front of the T.V… anywhere!
And I obviously had ABC Family playing whilst doing this… Who can pass up a young Harry Potter??
The article is based around the idea that the “basic” plank hold, no matter how long we are able to hold it for, eventually experiences diminishing returns– i.e. we get used to “holding” it and lose out on “fooling” our muscles with different movements.
From the Article:
“Being able to hold a traditional plank for 10 minutes isn’t very functional for anything except just that,” says Tier 4 trainer Josh Stolz. “Even Stuart McGill (a top authority and researcher of low back pain and function) recommends holding a plank for 10 seconds, tops, followed by a brief, 1-to-2 seconds-long relaxation of the muscles. This can be repeated a certain number of times, but the point here is that standard planking for a long period of time is not functional because muscles and fascia need to turn on and turn off.“
I think he makes a great argument. It is the same reason that we mix up our runs with hard/fast/slow/long/hills/sprints/etc.
***Click the link below for a demo of the workout moves and the great article!
((In the middle of article, click on the Slideshow for all 12 exercises and demo))
A lovely picture of my sweaty post-plank self (just because I like to share horrid pics with you all):
**I will admit that I had planned doing each movement for 1 min for a 12 min workout….. that was extremely hard and I will hold off on doing that again until I nail down some of these moves!
These are hard, intricate movements. They take practice, balance, stamina… I recommend going through each of the movements first for a few reps and seeing which ones you need more practice with, or, as in my case, ones near the end that required 1 arm planks and I just didn’t have the strength any longer to hold my body up!
I think I will choose 3 or 4 movements each day to work on-either for 1 minute each or for a set amount of reps.
ALSO… this superhuman dude in the video is on a sped-up repeat video. So do not think that you need to go at his speed! I mean if you can… WOW send me a video of you doing it because I am impressed! I think doing them slow and controlled will be the best approach!
Anyways, ENJOY!!! I know I did…. 🙂
Also, today is the anniversary of 9/11 and last years attack in Benghazi. I want to send out a prayer for all those affected and to America the Beautiful