FitSugar

Get on the Ball: Circling Plank

FitSugar — Wed, 11 Nov 2009 03:47:57 -0800

Plank is one of my favorite exercises because it really targets your upper body and core. Plus there are so many challenging variations such as plank jumping jacks and walking elbow plank, so you mix up your routine and never get bored. Here's another variation that will really work your lower abs, so grab an exercise ball and give it a try.

Music: "Faith I Do Believe" by Rusted Root

For detailed instructions on this move, keep reading

Assess Your Ab Work

FitSugar — Fri, 25 Sep 2009 03:47:59 -0700

Countless crunches and multiple sets of Russian twists might tone your abs, but they're not so great for your back. Not only that, but they aren't functional movement, meaning the strength gained in these exercises won't really help you outside the gym. Repeatedly rounding the spine in a crunch or full sit-up sets the stage for a disk injury. Repeatedly twisting, especially if your abs are weak, also puts stress on the spine.

The safest and most effective way to work your abs is to use them to stabilize your torso against motions. The elbow plank is the perfect beginner ab exercise, since it works the extensor muscles, which line and stabilize the spine, in combination with the abs. Adding leg lifts to your plank, while keeping the pelvis and ribs stable, will take the plank to the next level. Working with free weights, moving from a squat into an overhead press, will work your abs too. Work one-armed to force your obliques to kick into action.

No Equipment Necessary: Running Plank

FitSugar — Tue, 09 Jun 2009 14:30:00 -0700

If you're looking for a way to burn calories while toning your upper body, core, and calves, have I got the exercise for you. This is a variation of plank that you can do anywhere.

"Back Back Back," by Ani Difranco

If you'd like more detailed instructions, read more.

Begin in plank position (top of a push-up), with your shoulders over your wrists and your body in one straight line. Engage your abs to protect your lower back, and step your feet together. Spread your fingers wide to take pressure out of your wrists.
Bend your right knee and draw it forward as close to your chest as possible.
Then simultaneously and quickly step your right foot back and bend your left knee into your chest. Keep alternating so that you're essentially running in place. Move as fast as you want, making sure to keep your abs pulled in and your shoulders over your wrists.
Complete 30 steps (15 on each side). This counts as one set. Complete five sets, either taking a break in between by doing Child's pose, or do all five sets in a row.

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?

My Spring Equinox Fitness Challenge

FitSugar — Tue, 31 Mar 2009 08:00:00 -0700

Week one of my Spring Equinox fitness challenge left me sore in all the right places.

Both my sessions last week began with three circuits each containing two exercises, with each circuit repeated three times. Having a skilled eye watch me perform pec flies while reclined on an exercise ball is really helpful and I am learning how I like to cheat. My trainer keeps me honest and moving. I have been schooled in the fun one can have with sliding disks and medicine balls. The second half of my workouts are in the pool. I feel like I am 8 years old again taking swim lessons, and I love it. My freestyle stroke is quite messy, but under trainer Hannah's instruction I am cleaning it up and feeling more power in my stroke.

I also learned yet another plank variation involving a medicine ball. To learn about it, read more.

Begin in a classic plank position, but place your hands on an eight-pound medicine ball instead of on the ground. Make sure to keep your shoulders over your wrists and the ball because it is easy to slide back.
Take your left hand off the ball and place it on the ground to the left of the ball, and then bring your right over as well.
Return your right hand to the medicine ball and then your left. Repeat to the right side, starting with the right arm.
When you have walked your hands to both sides and returned to the middle, you have completed one rep. Do six full reps, for three sets.

Source

4 Planks to Work Your Core

FitSugar — Tue, 17 Mar 2009 05:50:00 -0700

Planks are always more challenging than they look, and that is just one reason why I love them. They work wonders for your core as well as your shoulders and require no equipment at all. With planks, it's easy to track your progress; the stronger you become, the longer you'll be able to hold the positions. Start by holding your plank for at least 30 seconds and add on in five- to 10-second increments to keep challenging yourself. Here are four planks to mix up your routine!

View Slideshow ›

Four Ways to Rock the Plank

FitSugar — Fri, 24 Oct 2008 09:15:28 -0700

The plank is one of my favorite multitasking moves. It works your abs, your arms, and your back, and you can do it pretty much anywhere, without a bit of equipment. Better yet, it's highly versatile: Vary the moves just a bit, and you've got a whole new exercise. Here are four ways that you can rock the plank.

View Slideshow ›

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: 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.

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.