Plank-a-Thon Training Day #2 – Elbow Plank

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Training Day #2 – Elbow Plank

I hope the Training Day #1 went well! Does your core feel sore? I hope you felt something because I did. Today’s Plank will get a little harder though. Your body is lower and is fighting gravity now but you can do it! We’ll integrate Day #1 to give a little release in tension. Perform this until the next Training Day is posted. Don’t fall behind, this is a gradual effort but we an do this!

**Be mindful of your health condition(s) as well. You know your body better than anybody else, if you can’t do it, stop and reduce the time or use the regression tips. But if your unsure please check it out with your doctor.

Take a few minutes and a few times during the day into this stance. See how long you can hold yourself up. Keep your back as straight as possible, chin tucked, tummy tight and remember to breathe! Also place your elbows on a yoga mat or pillow – something to cushion them, don’t hurt yourself!

Example:

1. Elbow Plank – 10-20 seconds
Rest – catch your breath, wiggle out the tension, loosen up

2. Elbow Plank – 10-20 seconds
Rest – catch your breath, wiggle out the tension, loosen up

3. Elbow Plank – 10-30 seconds
Rest – catch your breath, wiggle out the tension, loosen up

4. Plank – 20-30 seconds
Rest – catch your breath, wiggle out the tension, loosen up

5. Elbow Plank – 10-30 seconds
Rest – catch your breath, wiggle out the tension, loosen up

6. Elbow Plank – 10-20 seconds
Rest – catch your breath, wiggle out the tension, loosen up

7. Elbow Plank – 10-20 seconds
Rest – catch your breath, wiggle out the tension, loosen up

Modifications:
Progression: If this is simple for you, feel free to increase the time or do all exercises in one shot, you are awesome!

Regression #1: Its ok if you can’t hold this posture, you’re not alone! Place your knees on the floor but still have your body extended in a straight line from your knees to your head. (Your butt shouldn’t be sticking up)
Regression #2: Try the original stance with your hands on a chair or couch. This will elevate your upper body for an easier workout (Your butt shouldn’t be sticking up). Eventually you’d want to go back to Regression #1 then back to the  “Elbow Plank”

-Exercising Cap

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