Good evening! I just finished a fabulous workout (legs, chest, and tris) with my good friend Sean, and then an abs and light plyo workout with my other good friend Bronwen! Whew. Today I thought I would share with you some variations on a great core exercise: the dreaded plank! Planks can help to stregthen your core and lower back. Aim for about 60 seconds to start, and as they get easier you can increase the intensity by employing different techniques and angles. They can be done at home in front of the tv.
1. The modified plank
This plank is good for those who are significantly overweight, or have lower back injuries. Remember to keep your core muscles tight, and keep breathing. Your back should always be straight, and it is done from the knees. You can lift your feet and cross at the ankles if desired.

 2. Regular plank: from elbows and with straight arms. You are balancing on your toes, and your body should be in a straight line. I find the straight arm plank much more challenging. Your arms should be shoulder width apart, and directly underneath with your shoulders.


3. Plank on the stability ball: These planks are more challenging as you must balance on the ball. For a tougher plank roll the ball farther away from your body, or roll the ball in and out, or around in small circles. Try 10 circles in each direction. Be sure not to lift your bum too high. This ball is a little too big, which makes the plank a bit easier. You can also use a medicine ball, and do a straight arm plank.


4. Plank with feet on the ball: These are a great challenge for the core and your balance. To start you can keep your feet flat on the ball, and have it under your ankles. As you gain confidence, pop up to your toes like I am doing here. You can tuck one knee in towards your upper body, and place it slowly back on the ball, alternating legs. Be prepared to tip over at least once. For an easier version, or if you don't have a ball in your home, put your feet on a bench or stable chair.

 5. Plank with elevated arm or leg: Start by getting into a plank position, and lift one arm. Hold for 10 seconds, and then alternate arms. Try with your legs, lifting one leg until it is parallel to the ground. If this gets too easy you can try one leg and the opposite arm- this is very challenging. If you have a partner or a trainer you can plank facing each other, and give each other opposite arm high fives. Try 20 reps.
6. Interesting planks....
I was looking for a medicine ball to put my arms on, but they were all taken, so I found a kettle bell. This is an advanced move, and can be dangerous, so I wouldn't recommend it for most people. I put my feet on the ball, elbows on the floor, and then moved to the kettle bell, keeping arms straight. This is tough on the shoulders.



One thing that inspired me to try the above plank, was an invitation to a circus class this wednesday night. A friend has been taking classes, and provided I can make the online registration happen, I will be attending with Bronwen and Sean this wednesday. Stay tuned for more info and photos! Thanks to Sean for taking photos today, despite my un-model look, being sweaty and tired from a great workout. Another thing to add, I squatted my personal best of 135 lbs today! Not much to brag about, I know women that can squat 2 plates, but it is always nice to challenge oneself! Train hard!