{planks}

{workout move on focus: planks}

Plain and simple…planks are AWESOME!  I’m a firm believer that doing plank type exercises are far more effective for tightening the core than doing crunch type exercises. Yes, both type of exercises are beneficial in strengthen the core, but it is the isometric contraction of so many muscles when in plank positions that help to firm that mid section. Plus, planks sculpt so much more than just the abdominals.

Isometric contractions are when muscles stay in a constantly contracted or tightened position. An isometric contraction can be the result of either holding a static position (like plank) or pushing against an immovable force (like pushing a car). Isometric exercises also don’t add stress to joints.

One thing that is important to remember when doing an isometric type exercise is not to hold your breath.  Be sure to breathe.

So what do planks strengthen? Obviously the abdominals, but also the muscles of the back, the shoulders, the chest, the quadriceps, and other front leg muscles. Plank exercises do require a lot of upper and lower body strength. The shoulders and wrists can fatigue quickly while holding plank for awhile. For a modification, most plank exercises can be done with the elbows down until the upper body strength has increased. Also, the leg muscles can start to shake while keeping the body up on the toes. So to give the legs a break, most plank exercises can be done with the knees down. It is important though not to have the butt up, but have a straight decline from the head to the knees. Make sure the core is engaged and tighten. If you aren’t feeling the plank exercise in your mid section, then it isn’t being done correctly. The core is what we want to work, right??

There are so many wonderful exercises that can be done in plank position. In my classes, it is almost a guarantee that some kind of plank work will be done. One of my goals is compile all the possible plank moves as a reference for different workout ideas, hopefully having pictures or videos to go with.

But if you have a plank exercise you love to do, please share!

Get STRONGER! ~ ♥ JenG

http://en.wikipedia.org/wiki/Isometric_exercise

http://www.livestrong.com/article/473052-what-are-the-benefits-of-isometric-exercise/