Plank – the ultimate exercise to tighten and tone your stubborn core. Do you love the results you see from plank but hate doing the same move over and over again? We’ve rounded up over 10 ways to do plank from some of the best fitness instructors in Charlotte to help you mix it up and bring a challenge to your routine workout.
Check out the photos below with instructions straight from instructors. But most important, before you start your workout, enter to win our $250 Gift Card giveaway to shop the new Activewear at Neiman Marcus SouthPark. Scroll down to the bottom of this post to submit your entry ~ and don’t for get the bonus entries!
Plank now, thank later 🙂
Tarole is a certified personal trainer as well as a teacher at the studio. These are her tips for the perfect plank:
1) You always want to be in proper alignment. Stack the shoulders over the wrists (or shoulders over the elbows when in a forearm plank). Try to keep a soft gaze on the floor by having a neutral spine.
2) Fire up the quads by squeezing your glutes (as if you have a quarter between those cheeks!) and pulling your knees up. One of the biggest challenges when holding a plank is keeping your hips and booty up.
3) Engage your core by pulling your belly in towards your spine. Think of what you would do if someone where about to sucker punch you in the gut.
4.) If the shoulders start to burn too much, you can rotate from hands to forearms, or side to side plank. Just remember to always pull up from the core, ground into your hands, and stay strong in the shoulder blades and hips.
5.) ALWAYS remember to breathe!
Take the perfect plank and push-up with you wherever you go with Hilliard Studio Method’s 8-minute ‘Power Plank + Push-up‘ video, along with 500+ minutes of streaming video to tighten and tone your whole body anywhere, anytime.
“I emphasize that planks are not always about holding for the longest amount of time but more about burning out and fatiguing muscles. During my classes, I instruct people to pull in the belly button towards the spine, keep the body straight like a board, engage every single muscle and squeeze tight.” – Julie Apple
Tips from Brie Hollingsworth, Senior FlyBarre Instructor
- Drawing your stomach in as though you are bracing for a punch helps you visualize how you want to engage your muscles when in position.
- Be mindful of not allowing your lower back to arch or to sag your hips. Also, bring that booty down!
- Avoid picking up or dropping back behind your shoulders. When in position of side plank, tilt your hips up to stack one hip on top of the other. Draw your shoulders down and away from your ears. Lifting a leg requires further engagement of your core, as well as strengthening your glutes and hamstrings. Picture lengthening and elongating your body as energy travels from the crown of your head down to your toes.
- Strive to hold each plank position for a minimum of 30 seconds. It’s truly amazing how much muscle coordination is required without moving an inch. Focusing on your core, your breath and your alignment helps you hold each position longer and stronger.
Want to learn how to perfect your plank? Visit flywheelsports.com and book a mat in Brie’s class!
Now that you know HOW you’re going to stay in shape, enter to win $250 to spend on looking good while you do the work.
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