Let's talk about the plank. It is one of my ultimate favourite exercises. The possibilities are endless and by adding a couple of different varieties you can effectively target every single core muscle. If you are doing it right. ✌🏻💜 However, without proper form you could be in trouble. 1️⃣it's not going to be very effective and 2️⃣ it is likely you are going to hurt your back. 🙁
@lsaye and I do a lot of planking (Plank Talk Tuesday & plank week in our online tribe) and nothing makes us happier than hearing you are planking with us, but, I want to make sure you are doing it properly. 👍🏻 Watch the video and follow along while following the steps. When planking make sure:
1️⃣your elbows are directly under your shoulders
2️⃣your hips aren't to low. This puts pressure on your lower back.
3️⃣your hips aren't too hip. This means your core isn't engaged properly.
Once you find the perfect middle position here is what you need to think about. I am showing you this in a standing position as a better visual but this looks the exact same in a plank.
1️⃣tilt your pelvis
2️⃣tuck your tail bone
3️⃣pull your belly button inward
4️⃣squeeze your glutes
5️⃣breath and hold!
PS That sun though!! ☀️☀️ #plank#doitright#nofliter#sunshine
Plank up-downs, we have a love/hate relationship.
A few tips to make sure your form is on point:
•Squeeze that tush baby 🍑
•Don’t let your back arch (so if you were to put a long stick along your spine it should touch the back of your head, mid-back and butt. If it loses contact that means your head is jutting forward or your back is arching).
•Push the floor away from you
•Pretend there’s a nice glass of rosé on the small of your back— DON’T SPILL IT. Aka- keep your hips as still as possible. .
This is an advanced movement! If your form isn’t spot on then keep your knees on the floor or place your hands on a bench so you’re at a bit of an incline. .
3x10 is just about right for this one. And yes, I have placed broomsticks and dowels on my clients’ backs. Haven’t tried the rosé yet though 😉
Christophe held his EMS plank for an entire 3 minutes! All smiles and sweat after his huge accomplishment.
If you want a stronger & leaner core this is the place to get it!
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Mine 4 beste tips til økt motivasjon❗️
• Planlegg hele treningsøkten i forkant.
• Treningspartnere er gull verdt.
• Varier øktene. Bytt ut øvelsene etter ca 4 uker. Ikke nødvendig å bytte alle. Test ut nye øvelser - kan ta noe tid før de sitter godt, men ikke gi opp.
• Nye treningsklær
My top 4 to get a higher motivation❗️
• Plan your whole workout before getting to the gym.
• Training partners. Find someone who can push you to the next level.
• Change your exercises after 4-5 weeks. No need to change all of them. Try new exercises - don’t give up on them.
• New training clothes.
🤗Happy Friday Fam 💛 🌧 It’s raining in Sydney today but don’t let that effect your mood. I’m waking up determined to take today by the wet horns and dominate it 🙌🏻 💛Your attitude infects your mood and determines your path. Positive vibes only today ✌🏻
Today was #legday and I finish most days with a little ab work. It doesn't take much to maintain a 6 pack (even in October, and honestly I shouldn't even have one right now 🤔) but the abdominals actually have a function besides looking nice or sexy or whatever. And that is to protect the organs and spine, prevent the back from going into hyperextension, and, in this case, flex the spine from the ribcage to the pelvis. It is important to know that when the pelvis is rotated anteriorly that it is pulling the abs down and lengthening them, or stretching them. The opposite of flexing them! To get full contraction out of your abs make sure you are tucking your pelvis under and squeezing your glutes! I tell my clients to "hide their butt". So for the next few months I'm not training abs to show them off, but because a stronger core = stronger deadlift, squat and bench. And vice versa 😊 - - -