FitSugar

Take Your Elbow Plank For a Walk

FitSugar — Wed, 15 Oct 2008 08:00:00 -0700

When you're working out, getting to the core of the matter doesn't always mean being static. Yes, holding an elbow plank will work your core, but to really fire it up, take those elbow planks for a walk. The challenge of moving your body forward and backward, as well as side to side, works your abs, back, and arms nicely. Plus it is more functional, meaning when you add motion to your planks, the movement pattern translates more closely to moves you do in your regular life. Strength training this way also helps prevent injuries. I learned this move at the Nike Women's Media Summit, and I really felt it in my abs. I may never do another sit-up again. Only kidding! But try it out and you'll see what I mean.

To see how to walk your plank, just read more.
First off, I know walking on your elbows doesn't sound all that comfy, so make sure you have some padding. If you have a yoga mat, just double it up at the front.

Start in an elbow plank, with your elbows directly under your shoulders. Your palms should be flat on the ground and in line with your elbows. Pull your abs toward your spine and reach through your heels to activate the back of your legs.
Walk about half an inch forward with your right arm. Your feet do not move. Walk the left arm forward so it is even with the right arm. Walk back a half inch with right elbow, and then your left.
Now repeat starting with the left elbow, taking one step forward with each arm and one step back.
Next you will step your right arm to the right about a half inch. Then bring your left arm a half inch to the right as well. Return to starting position, stepping first with the left arm and then with the right. Once again your feet should not move.
Reverse directions and step the left elbow to the left, with the right arm following. Then return to back to center stepping first with the right arm and then with the left.
Now add another two steps in each direction. Walk forward right, left, right, left and then backward right, left, right, left. Repeat starting forward with the left arm. Walk backward starting with the left.
Walk to the right for four steps. Return to center and repeat walking to the left.
Push back into a Downward Facing Dog and hold the pose for five breaths. Then repeat the series two more times.

Aside from working your core and your arms simultaneously, another reason to love this exercise is that it works in two planes, which will help increase your overall fitness level.

No Equipment Necessary: Plank on Elbows

FitSugar — Tue, 12 Feb 2008 04:00:00 -0800

The Plank is a great way to work your abs, arms, and back. All you need in order to do this version of the plank is your own body weight. Here's how you do it:

Get face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Contract your abdominals to keep yourself up and prevent your booty from sticking up.
Keep your back flat - don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
Hold as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute, as you get stronger.
Repeat three times.

At Home Fitness Test: Core Strength

FitSugar — Thu, 08 Nov 2007 04:00:00 -0800

It is good to assess your fitness level from time to time. It helps you stay well rounded in your workout life. One element that is important no matter if you are a runner, snowboarder, or into lifting weights, is core strength. You need to have a strong and stable torso regardless of your favorite form of exercise.

To test your core strength is simple, and you can do it home; all you need is a stopwatch.

Core Stability Test

Start by lying on your stomach on the floor and place your elbows directly underneath your shoulders with your forearms on the floor making parallel lines.
Curl your toes under and press up into an elbow plank and start timing yourself.
Hold the plank for as long as you can.
Remember to breathe!

To see what your results mean just read more
Results

Strong: Holding the position for 60 seconds
Average: Holding position for 30 - 60 seconds
Needs Improvement: Holding position for less than 30 seconds means you need to strengthen your core

To strengthen your core you should add in some elbow planks to your routine as well as some side elbow planks.

Multitasking Move: Arms and Abs

FitSugar — Mon, 23 Apr 2007 11:45:00 -0700

I love multitasking, about this I cannot lie. I really love a multitasking exercise. Arms and abs are often what brides want to work in their pre-wedding Pilates sessions. Well, here are 2 types of elbow planks to get the job done, and they are not just for brides. Planks are a great way to get your body bikini ready.

Elbow Plank

Hold for 30 seconds

Pull your abs up toward the ceiling, but do not break at your hips
Really press through your elbows so you don't collapse between your shoulder bladesReach through your heels to activate the back of your legs and your booty (similar to weighting your heels when you do a squat)

Side Elbow Plank

Keep your waist lifted away from the floor, work those obliques
Press down with your elbow to keep your shoulder away from your ear
Reach through your top hand, this will make you feel lighter

Both exercises are fine to do if you have wrist problems since the weight is on your elbow, not your hands.

Try holding each plank for 30 seconds, and work up to holding them for a minute. These are great to do during commercial breaks while watching TV. Just put something under your elbows to cushion them.

No Equipment Necessary: Walking Elbow Plank

FitSugar — Tue, 28 Jul 2009 05:50:49 -0700

If you liked taking your elbow plank for a walk, here's another variation. It's an effective exercise that will strengthen your arms, upper back, and core. Add it to your strength-training routine the next time you work out, and it won't take long before you feel this one working.

To learn how to do this move, keep reading

No Equipment Necessary: Reverse Elbow Plank With Leg Lifts

FitSugar — Tue, 04 Nov 2008 12:00:00 -0800

Looking for a tough exercise that will work your shoulders, legs, and abs? Then have I got the move for you. The hardest part about this exercise is keeping your hips up while you lift your legs. Plus this move will challenge your core.

To find out how to do this move read more.

Begin on your back, with your legs straight and your torso propped up on your elbows.
Now press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line.
When you're ready, alternate between lifting your right leg up and then your left. Move with control, and keep the movements slow and steady. The entire time, make sure you're continuing to lift your hips.
Complete 8 to10 lifts on each leg, eventually working up to 15 on each side. Take a break and do one more set.

This exercise is a similar to the classic Pilates move Leg Pull Back. I think this version on the elbows is more difficult; what about you?

Core Work: Side Elbow Plank With Twist

FitSugar — Wed, 25 Feb 2009 14:30:00 -0800

Side planks are a great way to work your core, but why not add a twist to spice things up. Adding any kind of motion to a side plank is a serious balance challenge and any time you twist the torso you will be working your obliques and toning the sides of your torso. This move will help you tone your entire torso, not to mention work your shoulders. Needless to say, I love this move.

Details on how to do this variation on the side elbow plank, when you read more.

Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body.
Place your left arm behind your head, and inhale to prepare.
Exhale and pull your navel to your spine to engage your deep abs and rotate your left ribcage toward the floor. Stay there for a second and deepen your abdominal connection pulling your navel in toward your spine even more.
Return to starting position and repeat seven more times for a total of eight reps, then switch sides. Repeat series again on both sides.

If your upper back is tight this exercise provides a nice stretch too. I know it seems like a cruel and perverse way to stretch your back, but think of it as a bonus.

No Equipment Necessary: Elbow Plank With Donkey Kick

FitSugar — Fri, 06 Jun 2008 05:30:00 -0700

I love an exercise you can do anywhere, anytime. I like the ones that require no equipment. This elbow plank has an added kick to it, and I mean that literally. Adding a donkey kick to this move requires extra strength, as it will challenge your core while toning your booty and hamstring. Here's how:

Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
Press your right heel towards ceiling as high as you can without moving pelvis or low back. The motion will not be huge, but concentrated on the booty and hamstring.
Lower the bent leg slightly and repeat for a total of eight to ten repetitions. Then switch sides.
Do two sets on each leg.

I like to hold a Downward Facing Dog for five long breaths between sets.

Beyonce's Trainer Reveals 5-Minute Preparty "Body Blast"

FitSugar — Fri, 20 Nov 2009 05:50:29 -0800

When I'm totally wrapped up in Thanksgiving cooking, prepping, organizing, shopping (need I go on?), there's hardly a fighting chance that I'll make it to the gym for a full-on workout. Usually, I'll try to squeeze in a set of push-ups while prepping dinner preparation, or an early morning yoga session, if I can. So, I was excited to see Marco Borges, the trainer credited with whipping Beyonce, husband Jay-Z, and Gwen Stefani into tip-top shape, sharing an easy and no-equipment-needed workout with US Weekly. Here are the five moves he suggests to give yourself an all-over body-blasting workout (even if you only have five minutes to spare before your guests arrive):

Jumping Plies: I call these jumping squats, but it doesn't matter what you call them as long as you do them. Here's how: stand with your feet just a bit wider than shoulder-width apart, abs pulled in tight, and bend your knees, lowering your body till your thighs are parallel to the floor and jump straight into the air. Return to starting position and repeat for one minute.

Reverse Lunges: Standing with feet shoulder-width apart, step back into a lunge and repeat on the opposite side, alternating for one minute. Be sure that abs remain tight throughout, working your core and maintaining your balance and posture.

Push-Ups: According to Marco, "The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core." Do as many classic push-ups, or moderated position push-ups from your knees, as you can for a full one minute, making sure to maintain proper form and bring your chest as close to the floor as you can before pushing back to starting plank position.

For the rest of Marco's workout, keep reading

Squats vs. Elbow Planks

FitSugar — Sat, 18 Apr 2009 04:00:00 -0700

We all have exercises we love and exercises we work hard to avoid. I have heard complaints about both squats and elbow planks. These two exercises are workout staples for me, and I must admit I love them both. In the battle for your heart, which exercise do you love more?