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March 2017 Strengthen your whole body with plank exercises.

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Be bold be strong be proud through effective exerciseThe colours are beginning to peep above the ground and hints of green are tentatively emerging in the hedgerows. Spring is now well in reach and with it, the hope of better things to come. So on that cheery note, leap aboard the gravy train and take that bold move to strengthen your entire body with one simple and highly effective exercise,The Plank. Six of my finest Stickman have given up their time to show you how.

Some of you may never have heard of this exercise whereas others may be in trepidation of the content of this month’s blog.

So before we begin, nota bene. Shakespeare would have you know that “To climb steep hills requires a slow pace at first”. Clearly he has read my blogs and therefore a most illustrious moment for me. So, if you are unfamiliar with these exercises I recommend that you start with Stickman 1 and Stickman 2’s suggestion and see how you get on before you introduce yourself to Stickman 3,4,5 and 6. They are happy to wait.

Start by holding the positions for only a few seconds and gradually increase the time. There are no medals for over doing things. Discretion is the better part of valour here.

Stickman 1. Table plank

table plank core strengthening for beginnersPlace your hands on a work top

Rise up onto your toes and lean forwards and upwards drawing the back of your head away from your spine

Drop your shoulders away from your ears

Feel your tummy tighten

Breathe!

 

Stickman 2. Hands and knees

Core strengthening on your hands and kneesOn your hands and knees, squeeze your buttocks and walk your hands away from your legs

Drop your shoulders away from your ears, draw the back of your head away from your spine

Feel your tummy tighten and breathe!

 

 

Stickman 3. Front lying plank

Beginners plank for core strengtheningLie on your front, resting on your forearms

Drop your shoulders away from your ears, draw the back of your head away from your spine

Feel your tummy tighten and breathe!

 

Stickman 4. Kneeling plank

Kneeling plank for strong coreFrom the position above, as you draw the back of your head away from your tailbone, come up onto your knees

Drop your shoulders away from your ears, draw the back of your head away from your spine

Feel your tummy tighten and breathe!

 

 

Stickman 5. Forearm plank

Forearm plank for strong coreLeaning on your forearms and toes

Draw the back of your head away from your tailbone

Drop your shoulders away from your ears Feel your tummy tighten

Keep breathing!

 

Stickman 6.Hands and toes plank

Hands and toe plank for core strengtheningLeaning on your hands and toes, draw the back of your head away from your tailbone

Drop your shoulders away from your ears

Feel your tummy tighten

And once again; BREATHE!!

 

A few controlled seconds of holding a position with smooth even breaths is the way to go. Unimpressive and unsafe is the straining and hurting of your body with your blood pressure sky rocketing if you force yourself to hold for longer than is appropriate for your body.

If you are feeling down hearted when you start these exercises because you can’t sustain them for very long or progress to the next one very quickly, consider the relevance of time and patience.

You may think time and patience are not your friends when in fact they may be your besties. Picture filling an empty water-butt with water by means of a teaspoon because that tool is the only one available.

Initially it may appear pointless and ridiculous. Given time, consistency and persistence, you will fill that butt. Patience is not simply about tolerating the waiting game, it is as much about what you do while you wait. Use the plank exercises at whatever level is appropriate for you, as the teaspoon. Be consistent and persistent and in time you will have generated significantly greater body strength. The water-butt will be full and you my friends, will be proud as peacocks.

 

 

 

 

| 6 comments | in Beginners plank, Core strengthening, little and often, Plank progression

6 Responses to March 2017 Strengthen your whole body with plank exercises.

  1. Sylvi says:

    ACE blog!! Thank you Rachel

  2. Helen says:

    Brilliant. I have a relative in her eighties who goes to her local gym most days and the plank is her party piece – she holds the club record for longest (time,not length) plank!!

    • Rachel Kili says:

      Hello Helen, your relative is an inspiration to us all! It just goes to show what can be achieved and that age doesn’t necessarily have to be a barrier to achieving great things. Thank you for sharing.
      Rachel

  3. Kath Reynolds says:

    Loved this blog Rachel! As I am recovering from an awful enery zapping virus, you have given me hope.
    I go forth slowly and build slowly, back to my former glory
    Thank you x

    • Rachel Kili says:

      Dear Kath, there is always hope and I am delighted that my blog has helped you glimpse a little of the hope you need.

      Rachel x

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