16-12-14 | Move | full body workouts |

Perfect planking? Yes, give it a go!

It’s simple, effective, requires no equipment, can be performed anywhere and develops strength primarily in your core?  Planking? YES! It’s maybe hard to believe that this static exercise could provide such a great result.. until you read this blog post and try it!

The meaning of the planking exercise is that the body stays in one position. Holding your body stiff – like a plank – is the only move. Besides mainly training your core (who doesn’t like that?!), you train secundary as well the glutes, arm and shoulders. the fact that you can integrate this exercise into any workout makes planking even more sweet! The forearm-plank is a simple way to plank and therefore I’m highlighting it today!

2-Step Instructions:
1.
Get into a procumbent position on the floor while you a.) support your weight on your toes and b.) place your forearms on the ground with your elbows below your shoulders and your forearms parallel to your body.
TIP: I prefer to clasp my hands together but you can also go for flat palms.
2. Now there you go: keep your body straight and hold this plank-position. Try to hold it as long as you can, I prefer to plank 2 minutes and repeat it 3 times.
TIP: Keep your butt low, once you are as straight as a plank you will feel it burn baby burn!

Too hard? Start with doing a bent-knee plank and build it up to a straight plank.
Too easy? Lift one leg, or one arm up!

 

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