Now that you have practiced your home strength training workout, no equipment required for two days, you are now ready to work on plank variations.
Your Day 3 exercise is an Eight Count Plank Variation.
Step 1: Forearm plank
Even if you can only do one version of plank on your forearms, stick with this one and hold steady until you develop the strength to do more.
Begin by making your that your elbows are close together directly under the shoulders.
The best way to do this is to start with your elbows on the ground and then wrap your fingers around the opposite arm (not shown). Then extend your forearms straight out from your elbows.
Press back through your heels.
Lift your belly button to your spine.
Keep your neck straight and reach forward through the crown of your head.
Lift your collar bones away from the floor and push strongly into the floor.
Step 3: Plank
From forearm plank, lift and push one hand and then the other hand until both your arms are straight.
If this is difficult at first, go as slow as you need to.
Even if it’s not too graceful looking, start somewhere.
Give yourself permission to be a beginner!
Pull your belly in.
Keep your neck straight.
Lift your collar bones.
Step 3 and 4: Leg lifts from forearm plank.
I know, I know, if you are actually doing this exercise (as opposed to merely reading about it), I am sure you are thinking by now, “You have got to be kidding!”
From full plank, lower yourself back down to your elbows for elbow plank.
From elbow plank, lift one leg straight behind you.
Then lift the other leg straight behind you.
Step 5: Back to Full Plank
Once again, if you are actually doing this exercise, I am in the background clapping and cheering you on. You ARE getting stronger.
If you need to stop here and take a break, that’s O.K. Day by day, just make progress. What you have already done so far was hard enough!
Breathe deeply through your whole body and relax.
Step 6 and 7: Forearm Plank With Side Arm Lift
Lower down to forearm plank once again. Hey! Why not go for it! You can actually get good at this stuff!
From your forearms, slowly lift one arm up to the ceiling.
Then the other arm. Wow! Those weight training machines you see in most gyms seem ridiculous when you do exercises like these. Now we’re talking!
Step 8: Back To Full Plank
From forearm plank, press one hand and then the other into the ground, pushing yourself up to a full plank.
Congratulations, you did it!
Recovery Stretch:
This whole-body twist feels great after your plank variations.
Lie on your back.
Bend your right knee. Straighten your left leg.
Tuck your right toe underneath your left knee.
Take your left hand and press your right knee across the body.
Straighten your right arm at 90 degrees behind you, pressing the right palm firmly into the ground to accelerate the twist.
Questions? Comments? Need help developing an exercise routine to heal your body or lose weight? You can set up an appointment in person, over the phone or via Skype by emailing Catherine@unlimitedenergynow.com or calling 678-612-8816.