NAC Trainer, Jason Taylor shows us some plank variations to try this holiday week. Whether you’re at the NAC, or on-the-go, these moves will make you feel better about that second helping of turkey!
1. Traditional Plank – Begin by lying on your stomach with palms on the floor next to your shoulders, feet and legs together, toes down. Lift your body up so that your arms are straight (palms below shoulders) and weight is balanced evenly between hands and toes, keeping body as straight as possible. Hold for 30 seconds and work up to 1-3 minutes.
2. Side Plank – Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders.
3. Plank Up-Downs – Start in a push – up position, hands directly below your shoulders. Drop down one side at a time so you finish with both elbows touching the ground, directly below your shoulders. Return to the pushup position one arm at a time. These really work your core and obliques!
4. Plank Hand Taps – Start in bent arm plank position, while engaging your whole core, reach out with one arm and tap the top of a ball, return the arm and then repeat with other arm. (No access to a ball? Use a chair or coffee table!)
5. Side to Side Foot Taps – Starting in bent arm plank position, keeping the leg straight, one at a time move the leg out laterally with the toe slightly off the ground, tap the toe on the ground and return to starting position then repeat with the other leg.
Happy #Planksgiving – Have a safe and healthy Thanksgiving!