Plank It Out

If you have ever worked out with us, you know that we LOVE to plank. Whether it's for 30 seconds during your AMRAP station, as long as you possibly can during Rock Body Bootcamp, or for the duration of "Happy Birthday", planking has so many benefits--from building strength, easing back pain, personal mental competition,
But first things first. Let's start with the basics: There are two different planks and we do quite often in our workouts--Straight Arm Plank and Forearm Plank (there are several other types of planks, but these are the fundamental planks.

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How To Straight Arm Plank:


1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
**If you cannot do a straight arm plank on your toes, drop down and do it on your knees in a push-up position and build your strength up to the next level**

How to Forearm Plank:


1. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.
2. Keep your palms flat on the ground like the sphinx.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
4. Engage your abs (picture your belly button going to your spine) and glutes.
5. Hold this position for as long as you can...and when you feel like giving up--hold it for 10 more seconds.
This is a great article on the benefits of planking

Tips to Plank Longer:


1. While you're watching TV, plank for as many commercials as you can
2. Time yourself
3. Plank to a song that motivates you to push harder in your workouts--let your mind get wrapped up in the lyrics instead of what your body is doing
4. Set realistic time goals--but be sure to push yourself--your mind will give up before your body does
5. PRAY--take some time to thank God for what He has blessed you with and give your burdens to Him.
The best thing about planking is that you can do it anywhere!
Teachers can plank during recess.

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Dental Hygienists can plank in between cleanings.

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Nurses can plank post-op.

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Runners can plank with a foam roller after a long run.

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You can plank for your Christmas card.

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You can plank at the beach.

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You can plank at the top of a peak.

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You can plank in the dark.

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and even underwater.

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So no excuses.

We want to see pictures of you planking in EPIC places this summer! Use the hashtag #getfitmodestoplanks and post your pictures on social media.

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