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Workout Wednesday: Plank Position Exercises

December 21, 2011

Oh man, I just love the plank position. I’m half joking and half serious. These exercises can be a real pain in the ass arms, abs, shoulders, legs…you get the idea, but they also make you feel strong and give you a killer workout.

Plank Position: hands and feet on the ground, with arms fully extended like you are going to do a pushup. Your hands should be right under your shoulders. Shoulders, back, butt and legs form a straight line.

via Los Angeles Times

1. The Pushup with Tummy Tucks

Start in the plank position and bend your arms as you lower your chest to the ground to do a pushup. Push yourself back up and bring your right knee into your chest. Return right foot to the ground. Now bring your left knee into your chest and return to ground. Repeat the whole sequence. Try to do 8-10 in a row. You can be on your knees in a female pushup position if needed.

2. The Scared Black Cat

Start in the plank position. Using your abs, lift your tailbone up into the air so your body is in a V-shape (you’ll need to go up on your tip toes). Slowly lower back down and repeat. Do 15 -20.

3. The Walk-out

Start standing up with a dumbbell, sitting upright, about 6 feet in front of you. Bend down and put hand on the flor. Use your hands to walk your body away from your feet until you are in the plank position. Lift your right hand, reach arm out and touch the top of the dumbbell. Put right hand back down. Now repeat with your left hand. Back in the plank position, use your hands to walk your body back toward your feet. Slowly stand back up. That’s one rep. Do 10-15.

4. The Tummy Tuck with Glute Kick back

Start in the plank position. Slowly bring your right knee into your chest, towards your right elbow, and press all the way back out behind you. Repeat 10 times to the same elbow, then repeat 10 times going across chest to the opposite elbow. Switch legs.

Have a happy workout!

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3 Comments leave one →
  1. December 21, 2011 2:07 pm

    Planks is the one thing I dread doing that I know I need to do! And once you start doing them on a regular basis… it makes you feel great! Thanks for the inspiration to start doing them again =)

    • recipeforabeautifullife permalink*
      December 21, 2011 2:25 pm

      Agreed, getting started is the hardest part! Thanks for reading!

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