My lovely friend Gerda first introduced me to these absolutely fabulous treats; Dolphin Push-ups!
Start out in plank position with your forearms in a straight line on the floor and your fingers pointing forward.
Inhale and lift your hips so your body becomes an inverted V; similar to Down Dog. Slowly lower your hips back into plank and repeat for 12 repetitions. Press back into Child's Pose to rest.
This will target your core, arms and legs!
Showing posts with label plank. Show all posts
Showing posts with label plank. Show all posts
Sunday, June 13, 2010
Thursday, May 6, 2010
Get Your Heart Beating!
For this exercise, please make sure you have warmed your muscles up!
Begin standing with you feet 1-2 inches wider than hip distance apart and parallel. Drop your shoulders and engage your core.
Drop into a deep squat with your chest up and plant your hands on the floor in front of your feet. Hop your legs back so you land in a plank position, pause and hop your feet back to your hands and return to standing. Do it again…and again…and so on for 8-12 repetitions.
This will hopefully get your heart rate up and your blood circulating, as well as target the muscles in your arms, shoulders, core and legs! Have fun!
Begin standing with you feet 1-2 inches wider than hip distance apart and parallel. Drop your shoulders and engage your core.
Drop into a deep squat with your chest up and plant your hands on the floor in front of your feet. Hop your legs back so you land in a plank position, pause and hop your feet back to your hands and return to standing. Do it again…and again…and so on for 8-12 repetitions.
This will hopefully get your heart rate up and your blood circulating, as well as target the muscles in your arms, shoulders, core and legs! Have fun!
Monday, May 3, 2010
Stability Ball Plank!
Come into plank position, the “up” position of a push-up with the tops of your shins resting on your stability ball.
Stack your shoulders above your wrists and make sure the middle fingers of your hands are facing forward. Drop your shoulders down and away from your ears, engage your core muscles and do not allow your stomach and low back to sag to the floor. Your goal is to create a strong, straight “plank” from the top of your head down your spine and through your heels.
Hold this position for a predetermined amount of time making sure to keep breathing. When you have reached your goal, slowly lower your knees and remove your feet from the ball, press into child’s pose and relax.
Aim for 3-5 repetitions! This is challenging and can be just as fun with your feet on the floor!
Stack your shoulders above your wrists and make sure the middle fingers of your hands are facing forward. Drop your shoulders down and away from your ears, engage your core muscles and do not allow your stomach and low back to sag to the floor. Your goal is to create a strong, straight “plank” from the top of your head down your spine and through your heels.
Hold this position for a predetermined amount of time making sure to keep breathing. When you have reached your goal, slowly lower your knees and remove your feet from the ball, press into child’s pose and relax.
Aim for 3-5 repetitions! This is challenging and can be just as fun with your feet on the floor!
Thursday, April 15, 2010
Plank Push-ups!
Begin in plank position, the up phase of a push-up with your hands flat on the floor beneath your shoulders. From here, lower your body and with your core strength, press back up, one (1) push-up. Pause at the top and lift your left hand off the floor with your arm extended out to side. Hold here and lift your right foot off the floor. Lower your hand and foot back to the floor, do another push-up and repeat with opposite hand and foot. Continue, alternating sides for 8-12 repetitions.
Please remember...do not allow your stomach to sag to the floor, maintain your core strength, keep your shoulders down away from your ears and don’t forget to breathe! Have fun!!
Please remember...do not allow your stomach to sag to the floor, maintain your core strength, keep your shoulders down away from your ears and don’t forget to breathe! Have fun!!
Friday, February 26, 2010
Oh Plank Pose...
Now find your way to plank pose, the "up" position of a push-up. Drop your shoulders away from your ears and engage your core, no stomach sag!
Option #:
1. Hold plank for several deep breaths or a predetermined time, 30 seconds for example. Holding plank with your knees on the ground is perfectly suitable!
2. From plank, lift first your right arm straight in front of you and then your left, continuing with your breath for 10-15 repetitions with each arm.
3. From plank, lift your opposing arm and leg, take a deep breath and lower, continue on, switching arms/legs for 10-15 repetitions.
Cycle one of these variations of plank pose in with the previous exercises of the week. This will offer great core strength and stability as well as shoulder and arm strength.
Press back and rest in child's pose when you are finished!
Option #:
1. Hold plank for several deep breaths or a predetermined time, 30 seconds for example. Holding plank with your knees on the ground is perfectly suitable!
2. From plank, lift first your right arm straight in front of you and then your left, continuing with your breath for 10-15 repetitions with each arm.
3. From plank, lift your opposing arm and leg, take a deep breath and lower, continue on, switching arms/legs for 10-15 repetitions.
Cycle one of these variations of plank pose in with the previous exercises of the week. This will offer great core strength and stability as well as shoulder and arm strength.
Press back and rest in child's pose when you are finished!
Friday, February 19, 2010
Don't Leave Out The Abs!
And finally in the stability ball series, great fun for ab muscles!
Return to plank position with your feet on the ball. Hug your knees to your chest using your core strength and extend back to plank, this is one repetition. Continue with this crunch for 3 sets of 10-15 repetitions being mindful of your posture and remembering to BREATHE! Great fun!
Return to plank position with your feet on the ball. Hug your knees to your chest using your core strength and extend back to plank, this is one repetition. Continue with this crunch for 3 sets of 10-15 repetitions being mindful of your posture and remembering to BREATHE! Great fun!
Thursday, February 18, 2010
Just For Fun...
...Stability Ball Push-ups!
Find yourself in plank position with the tops of your feet/shins on your stability ball. Make sure that your core is engaged, your stomach does not sag toward the floor, your shoulders are away from your ears and stacked over your wrists. From this plank position, do a set of push-ups; only as many as you can in do in good form and no more than 15. If you are not in the mood for push-ups, hold plank for a determined amount of time, 30 seconds for example. Perform 3 sets in good form.
This is challenging and will be felt in your arms, chest and core. Enjoy!
Find yourself in plank position with the tops of your feet/shins on your stability ball. Make sure that your core is engaged, your stomach does not sag toward the floor, your shoulders are away from your ears and stacked over your wrists. From this plank position, do a set of push-ups; only as many as you can in do in good form and no more than 15. If you are not in the mood for push-ups, hold plank for a determined amount of time, 30 seconds for example. Perform 3 sets in good form.
This is challenging and will be felt in your arms, chest and core. Enjoy!
Tuesday, February 9, 2010
Move Along
Here is a wonderful, moving stretch that also helps strengthen your core, arms and legs. Find an open space that will allow you to move freely.
Stand with your feet hip distance and parallel, you know the drill, bend your torso into a forward bend and walk your hands out to plank position. Remember to keep your shoulders away from your ears and your core engaged. Engage all the muscles in your arms, through your core and down your legs, pressing back through your heels.
Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor.
Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
Stand with your feet hip distance and parallel, you know the drill, bend your torso into a forward bend and walk your hands out to plank position. Remember to keep your shoulders away from your ears and your core engaged. Engage all the muscles in your arms, through your core and down your legs, pressing back through your heels.
Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor.
Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
Friday, February 5, 2010
Back Again...
Begin this on your hands and knees with your shoulders down away from your ears, your core engaged and your spine in neutral. Balance your weight on your knees and one arm, engaging all the muscles of your balancing arm and pressing through your palm and all your fingers. Make a fist with your "working" arm and with a slightly bent arm, bring your fist to your rib cage. This is your starting position. With the muscles in your arm engaged, squeeze your shoulder blades together and lift your arm, still slightly bent, laterally, (to the side) to shoulder height. Return and repeat for 15 repetitions and switch arms. Do 3 sets of this exercise. You will feel it in your core, especially you obliques, your arms and shoulders!
Happy Friday!!
Happy Friday!!
Wednesday, February 3, 2010
More For The Core
And shoulders, arms and back!
Begin this one in plank position. Engage the muscles of your arms up to your shoulders, your core and your legs, reaching through your heels. Maintain a straight, neutral spine, not allowing your stomach to sag to the floor or your tailbone to reach to the ceiling. Take a deep breath and "roll" on to your right hand, coming into a side plank. Take a breath and from there roll toward to your back into backward plank position. Take another breath and roll over on to your left hand in another side plank. Breathe again and return to your starting plank position. It is important to maintain your core integrity and spine alignment through all these positions!
A great and challenging modification is to start in plank on your knees, roll to side plank, also on your knees, roll over into a crab position(remember crab walking in kindergarten?), over to another side plank on your knees and back to your starting position.
Repeat this in each direction being mindful of your shoulder stability, your core, your spine and your breath. Complete 3 sets of the number of repetitions that you can complete maintaining your body integrity and drink a lot of water!
Have fun!
Begin this one in plank position. Engage the muscles of your arms up to your shoulders, your core and your legs, reaching through your heels. Maintain a straight, neutral spine, not allowing your stomach to sag to the floor or your tailbone to reach to the ceiling. Take a deep breath and "roll" on to your right hand, coming into a side plank. Take a breath and from there roll toward to your back into backward plank position. Take another breath and roll over on to your left hand in another side plank. Breathe again and return to your starting plank position. It is important to maintain your core integrity and spine alignment through all these positions!
A great and challenging modification is to start in plank on your knees, roll to side plank, also on your knees, roll over into a crab position(remember crab walking in kindergarten?), over to another side plank on your knees and back to your starting position.
Repeat this in each direction being mindful of your shoulder stability, your core, your spine and your breath. Complete 3 sets of the number of repetitions that you can complete maintaining your body integrity and drink a lot of water!
Have fun!
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