Plank-a-Thon Training Day #14 – Up Down Plank

01plank
21up and down plank
02elbow plank
Training Day #14 – Up Down Plank

Hello, how did the ‘plank quiz’ go yesterday? If you haven’t already give it a shot. Today’s plank is quite challenging because it will require more upper body strength to move into each position. This exercise will combine both the plank and the elbow plank. To perform, start in the plank stance (up), lower your body by putting weight on either elbow (In this case I lowered my right elbow first) to get into the elbow plank (down) for a short moment, then you will raise your body by lifting either elbow back into the plank stance. This exercise will combine both the plank and the elbow plank.

**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 to perform this exercise. Try 2-4 times per day, once before breakfast, lunch, dinner and bed time. See how long you can hold yourself up. Challenge yourself. Make sure to keep your back as straight, chin tucked, tummy tight and remember to breathe! Also place your hands on a yoga mat or pillow – something to cushion them, don’t hurt yourself!

Example:

1. Plank – 5-10 seconds
Transition – left/right elbow down

2. Elbow Plank – 5-10 seconds
Transition – left/right elbow up

3. Plank – 5-10 seconds
Transition – left/right elbow down

4. Elbow Plank – 5-10 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 repetitions, you are awesome!

Regression #1: 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 work your way back up to Regression #1 then back to the  “Up Down Plank”

-Exercising Cap

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