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Fit Tip: Perfect Your Plank

Posted on January 7, 2013 at 10:00 am

Monday Morning Fit Tip:

PERFECT YOUR PLANK FOR BETTER RESULTS

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Good form isn’t just about looks – it’s necessary for activating your muscles and for avoiding injury.  So how can you be sure that you’re doing plank correctly when there isn’t a trainer or instructor in sight?  Lucky for you, checking your form in plank is pretty easy!

Common Plank Mistakes FIXED:

MISTAKE: Placing your hands too far in front of, or behind, your shoulders.

FIXED! Line up your joints; hands under shoulders.

MISTAKE: Sinking through your shoulders, causing your back to arch and shoulder blades to wing out.

FIXED! Press through your arms into the floor to hold your upper body strong.

MISTAKE: Letting your hips sag or stomach hang.

FIXED! Keep a strong core to really engage those muscles and prevent injury.  A good rule of thumb to remember: if your back hurts, your hips are too low.  If your abs are not being challenged, your hips are too high.

MISTAKE: Jutting your chin out too far.

FIXED! Keep your head in line with your spine so that you have one long line from the top of your head all the way down to your heels.

Source: Sparkpeople.com

BONUS 8 Minute Plank Challenge

Now that you’re achieved plank perfection, try this workout:

30 second elbow plank

10 up/down planks (one side)

30 second straight-arm plank

10 up/down planks (other side)

rest 15 seconds

20 plank knee crunches

rest 15 seconds

repeat

Share your favorite plank variations below!

 

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