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Body Transforming Plank Routine

By August 1, 2018workout

Body Transforming Plank Routine 

Gone are the days of endless crunches. No longer will we force ourselves into positions we have to hold forever, hoping we’re doing them correctly so that we’ll see results. Say goodbye to boring workouts and tedious routines, and yes to keeping things interesting!

This efficient little routine is like my secret weapon. Comprised of four exercises that have you working in three different directions, this workout will give you more muscle activation and fat burning potential than simply holding a static plank. It will engage so much of your body and your mind. Two birds, one workout — what could be better?

But wait there’s more! Incorporating this routine will also improve your posture and teach your body to move more naturally. You know what I always say, we are raising the standards on what it means to be fit. Upgrading your entire lifestyle begins with a workout like this one.

A few things to note before we get started: I created this routine with all of you in mind, no matter what your level of fitness may be. In the video below, you will see that I use resistance bands, but you can totally do this workout without them. Using the resistance bands really turns this workout into a full body routine by engaging your upper body in addition to your abs. But this doesn’t mean that without them you won’t be able to get that killer core. Do what you feel most comfortable executing well and work your way up to that next level, gradually.

EQUIPMENT + OVERVIEW
EQUIPMENT //

 

+    Valeo Resistance Bands // resistance weight based on your comfort level (light, medium or heavy) – tie in a knot in about a 12” loop
+    Valeo Stretch Bands // tie stretch bands in a knot in about a 12” loop
+    Valeo Yoga Mat
 
WORKOUT STRUCTURE //
4 Exercise sequence incorporating variations of planks. I have separated this workout into 4 different levels of difficulty, based on the use of resistance bands and number of reps completed in a set.
Level 1: 2 Sets of 12 reps (no resistance bands)
Level 2: 2 Sets of 12 reps with Resistance Bands
Level 3: 1 Set of 20 reps (no resistance bands)
Level 4: 1 set of 20 reps with Resistance Bands

WORKOUT DETAILS

Duration   10 – 15 min  |  Type  Core, Strengthening, Toning
PLANK CIRCUIT STEP-BY-STEP   //

12 reps of each exercise x 2 circuit
  • Side Plank Hippies
  • Hindu Planks
  • Hip Side2Side Planks
  • Side Plank 

BREAKDOWN //

1 // Side Plank Hippies

Step 1 //

If you are using the resistance bands, loop it around your wrists so that they are no more than about a foot apart. Place your forearms on the floor and extend your legs out behind you, balancing on your toes in a plank position.

Step 2 //

Begin tilting your hips to one side and then the other. Moving your hips right then left is equal to 1 rep. As you do this, utilize the resistance bands by pulling your forearms away from one another to create tension in your arm muscles.

Step 3 // 

Bring your knees together, resting your shins on the floor and lift your butt to pull your torso into your thighs. Leave your forearms on the floor. This variation of child’s pose is meant to stretch out your abs before you go right into another plank exercise. I recommend that you do this pose after each of the 4 exercises.   

2 // Hindu Planks

Step 1 //

Make your way back into the plank position in which you began the previous exercise.

Step 2 //

If you are using the resistance bands, pull your forearms away from one another to again create tension in your arm muscles. Begin the exercise by lifting your butt towards the ceiling so that your body form an upside down V shape.

Step 3 //

Return to plank position by lowering your hips back towards the ground. Make sure not to drop them too low. Your body should form a straight line from head to heels each time you return to plank.

Step 4 //

Stretch out your stomach by returning to child’s pose.

3 // Hip Side2Side Planks

Step 1 //

Begin again in plank position. If you are using the resistance bands, continue to engage your arm muscles by pulling your forearms away from one another for the duration of this exercise.

Step 2 //

Tilt your hips towards the floor on the right side of your body. As you do this, shift your feet from balancing on your toes to the side of your right foot. This is different from the first exercise in that your feet must adjust so that your hips can sink lower towards the ground.

Step 3 //

Repeat step 2, this time lowering your hips to the floor on the left side of your body. Again, the combination of lowering your hips right then left is equal to 1 rep.

Step 4 //

Child’s pose.  

4 // Side Plank

Step 1 //

If you’ve been using the resistance bands, lose it for this last exercise. Begin in a push-up position with your hands on the floor in line with your shoulders, your legs extended behind you, balancing up on your toes.

Step 2 //

Shift your body so that you are facing left. Your feet should swivel so that you’re resting on the side of your left foot. Extend your right arm up towards the ceiling while keeping your left hand on the ground to support yourself. This is a side plank. Make sure not to drop your hips towards the ground when you shift your weight and face one side.

Step 3 //

Move back to the starting push-up position by placing your right hand back down on the ground, swiveling your feet back up to balance on your toes.

Step 4 //

Then go immediately into a side plank facing the other direction. Leaving your right hand on the floor, swivel your body to face the right, your feet following suit. Extend your left arm towards the ceiling. Again, make sure not to drop your hips too low to the ground. Your body should form a diagonal from your shoulder to your toes.

Step 5 //

Child’s pose.

Each time you workout, start with your goals in mind and focus on them the whole way through. Make yourself your motivation. Envision yourself the way you want to be, look and feel, and push through hard workouts like this one to make those goals realities. Sometimes, we are our own biggest critics. Channel that energy into something positive. Surprise yourself with what your body can do. Never let your mind overcome the matters at hand, especially when it comes to getting fit.

#Inspireyourself

Amanda

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