PART 2 - (30-SECOND ONE ARM PLANK ON EACH SIDE) X2
AND PLEASE DON'T SAG WHILE DOING IT ;)
POST HOW LONG YOU WERE ABLE TO HOLD IT FOR!
Whoa, I'm really glad you posted this. I never done it before, other than when it is incorporated in a work out or another (like in Insanity :) ).
I was able to hold it for a minute. Any tip for progressing to 2 minutes?
I did the same with my elbows on the floor (is that also called plank?), and did it for a minute. This one I felt more on my back, and the one on the hand more on my upper ab. Does this sound right?
@ shegeekonraw yeah the core incorporates the abs, inner thighs and back. have someone take a picture of you while doing it and just make sure your form is right. basically dont let your hips drop. (believe me, I teach yoga and i see this way too often) as far as feeling it in the back it's most likely because your abs were getting fatigued and letting the back work more. planks are great for back strengthening.
progressing to 2 mins is easy. just do 1-minute planks every other day and after a week or two move into 1 min 15 secs, then 1:30 min and so forth.
you can also do knee tucks for a dynamic plank variation and squats with back and front load :) (but I 'll try to make a challenge out of it so it's ... well challenging heh)
i will put out a few more challenges related to planks and their variations :)
I am obsessed with working out my abs, and now I am obsessed with these planks!
I love love love this!!! It's such a great benchmark to have. I hope I can get to 2 min both low and high, and maintain that as a minimum for the rest of my life.
High plank: 1:15 min, x2
Low plank: 1 min (dude, this kicks my ass)
shegeekonraw Thats awesome. Keep going. Just an inspirational note I have been doing 2 minute planks on and off for a while, just recently tried a 4 minute plank a few times... and what do you know a week later I did a 6 minute one. 1 and 2 minutes used to be very intense for me and I was able to work my way up to 6 mins.so in no time a 2 minute one should be easy for you.
and yeah i agree its phenomenal to maintain that for the rest of our lives :)
i am hoping someone beats my time so I can get motivated haha
Nice for you, I'm coming on your heels! Thanks for sharing, that will keep me occupied for a while (trying to get to 6 minutes!)
High plank: 1:20 minute
Low plank: 1:15 minute