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🔴PLANK FOR STRONGER ABS by @fittrainers 🔴
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When you plank, do you actually feel it in your abs? If you can hold a plank for a minute or more, chances are, you need to make a few adjustments because there’s a more effective way you can plank.
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⏳The primary issue with traditional planks is the lack of activation from the core over an extended amount of time. The core wasn’t meant to “fire” for extended periods of time in isolation. Your core needs to be able to “fire” with maximum force in a short amount of time.
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🏋🏼♀️For example, when you squat or deadlift, you take a big ass breathe into your belly, hold the air in and brace your core intensely for the duration of your rep (3-5 seconds) and then breathe out, releasing the air and releasing your brace.
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💡That whole process is 5-10 seconds long. Mimic that same approach when you planks. Rather than seeing how long you can plank for, try seeing how intensely you can plank for in proper position. Here’s an example of quality > quantity.
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⚰️A good plank is a full body contraction that will last only about 8-10 seconds. Start treating planks like reps, and notice your core strength increase like crazy!
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💥My favorite way to use them is at the end of my workout, but you can also warmup with planks or toss them in mid-workout as part of a superset.
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How to do it?
1️⃣Stack shoulders above elbows, clasp hands together and create a 45 degree angle between forearms
2️⃣Take pelvis and scoop it under your posteriorly (yoga cat pose)
3️⃣Tuck your chin slightly and depress your shoulder blades
4️⃣Squeeze your butt/legs as hard as you can until your body starts shaking
5️⃣Hold intensely for 8-10 sec. Rest 5-10 sec. Repeat 3-10x. Use in dynamic warmup or as finisher
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#plank #plankchallenge #planking #core #fittrainers #coreworkout #absworkout #sixpack #sixpackabs #strongcore
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