Chris Shah,
Founder, Fitness Coach
Some things look like the real painting but a trained eye
can spot an imitation.
The stomach plank may be one of the most imitated exercises
that fall short of the real deal.
With 9 out of 10 new clients and athletes, I have to reteach
the stomach plank.
Time to Super Charge your Core.
There are 3 main things that people are missing from the
stomach plank.
When you add these things, you will turn a formally boring
and non-valued exercise,
into a “holy crap” burning core exercise.
Quick review of the three:
1) The elbows pulled towards your toes
This adds resistance to your core and super charges the exercise.
2) Glut squeeze
This adds to the integrity of the plank and helps tone your butt.
3) Pulling toes towards your elbows and squeeze
This adds to the integrity of the plank and helps tone your thighs
Check
out video for full description.
Phase 1-
- 5 sec hold: 5-10 sec rest x8 reps
- Once you get to 10-12 reps then increase
hold time to 10 sec
Phase 2-
- 10 sec hold: 10-20 sec rest x 8 -10 reps.
- Do not increase hold times without first
building endurance through repetitions.
If you are not challenged by these planks,
you are not doing them right.
I have seen monsters get humbled by these
planks.
We want to keep good form and that usually
falls by the waste side when progressing hold times too soon.
Dedicated to your success,
Chris
