Planks Are For Everyone

Here are five plank variations to keep you fit through the winter

 

Begin by trying to hold each pose for 30 seconds. Work your way up to 1-2 minutes per a rep. Rest for 1 minute and then repeat 3 times. Form is the most important part. If your form is failing, then stop and rest.


Exercise 1: Beginner Plank

For this exercise, either go on a softer surface or place a towel under your knees. Place your forearms, hands, and knees on the floor. Keep your back as straight as possible and your head/neck in a neutral position. Make sure not to let your lower back slouch towards the floor to arch your back. 

Exercise 2: Traditional Plank

Place your forearms, hands, and toes on the floor and lift up. Keep the back as straight as possible and your head/neck in a neutral position. Make sure not to let your lower back slouch towards the floor to arch your back. Note: This can also be done on the palms of your hands.

Exercise 3: Side Plank 

We can’t forget our obliques! Lay on your side with your forearm perpendicular to your body. Place one foot on top of the other foot and lift up your hip that is closest to the ground. Then switch sides.

Exercise 4: Plank on exercise Ball

Place your hands on the floor and your toes on the top of exercise ball. Keep your entire back and abs engaged so your pelvis doesn’t droop. Try to maintain a straight line from your upper back to butt.

Exercise 5: Plank on Rings/TRX

Place your hands on the floor and your toes in the rings/TRX. Keep your entire back and abs engaged so your pelvis doesn’t droop. Adjust the level of the rings/TRX for your height so that you can maintain a straight line from your upper back to butt. Note: This can be done on your palms or your forearms.


 

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  • Based out of Albuquerque, New Mexico, Favia Dubyk is an avid boulderer that loves training, particularly hangboarding. Dubyk became obsessed with training after conquering advanced stage cancer. She had to undergo multiple surgeries and months of chemotherapy that wrecked her body. Focused and intense training helped her regain her confidence and strength. Now she especially enjoys learning new exercises and sharing them with others! Outside of climbing, Dubyk is a physician at the University of New Mexico, where she practices pathology. She also enjoys photography---often capturing images of her rottweiler-doberman dog, five cats, and her mountain-biking husband, Brian, during their many adventures in the Southwest.

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