During the commercials I decided To Plank!

I'm enjoying my day home on my birthday weekend!!! Watching the Dr. Phil show....however I've decided to do 30 second planks during the commercials!!!

Plank #1

Here we go plank #2

plank #3

Plank #4

How to Perform the Plank ExerciseThe plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:


1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.


Here's info on the Plank Exercise:
You may be learning the plank exercise for the first time or you may already use it regularly in your workouts. I have found it to be one of the most effective abs exercises I use. In fact, one research study found it to rank highly at #4 out of 13 exercises for the oblique abdominal muscles.

Not only does it strengthen the abdominal muscles, but also works all the core muscles -- the back, hips, etc.

I recommend starting with the first exercise and gradually increasing the seconds you can hold the position. Once you feel comfortable with the plank on your elbows, progress to the next exercise. It's very rewarding when you can see your core strength improve by the length of time you are able to hold the position!