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Post by Ponee Sun Mar 30, 2014 8:25 am

Planking for Body  Fitness 1390560_10101965021852484_424532139_n

Benefits of Plank Exercise:



*It strengthens your lower back

*It develops your core muscles – which include the abs, back, hips and the butt.

*Helps you to avoid injuries and encourage good posture

*Can be done anywhere

*Develops your abdominals by targeting the rectus abdominis


This is a beginner routine.. everyone starts somewhere!


The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but... it isn't!

Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
Day 6 - REST
Day 7 - 45 seconds
Day 8 - 45 seconds
Day 9 - 60 seconds
Day 10 - 60 seconds
Day 11 - 60 seconds
Day 12 - 90 seconds
Day 13 - REST
Day 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 19 - REST
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - 210 seconds
Day 26 - REST
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
Day 30 - PLANK FOR AS LONG AS POSSIBLE!!
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Planking for Body  Fitness Empty Re: Planking for Body Fitness

Post by Goldiegirl Sun Mar 30, 2014 11:10 am

I do these.

I can do about 1 1/2 minutes and I usually do 3 reps in between my 20 pushups, which are also 3 reps.

Plank is very good for your core.  Doing these along with push ups give you a strong body.
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Planking for Body  Fitness Empty Re: Planking for Body Fitness

Post by Saint Sun Mar 30, 2014 12:52 pm

Just a question????  Are these also beneficial for guys too. Please be gentle with your answer.  Planking for Body  Fitness 1150991001

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Post by Ponee Sun Mar 30, 2014 4:54 pm

They are good for EVERY ONE !!!  I just started today.  Phew, That was a killer 20 seconds.  Serously !  Can't wait to build up that time!

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Post by Goldiegirl Sun Mar 30, 2014 5:02 pm

Saint wrote:Just a question????  Are these also beneficial for guys too. Please be gentle with your answer.  Planking for Body  Fitness 1150991001
Too funny Saint!!!  I think they are an original "guys" workout. You know the fitness trainer that teaches body builder's.

My ex-trainer (is a good looking body builder) who taught me all of these. He tells me that many men struggle with these. Only thing make sure your torso is perfectly straight. Don't push your body up or lower it too much. Must be straight across like a board.

Yes all people should be doing these. In fact they should be teaching this to kids in school for gym class. Especially high school.

Was that gentle enough?   Planking for Body  Fitness 3508649203 

Ponee, when you get really good you can lift one keen to your chest and back down to position and then the other lift the other one. LOL...I know sounds crazy but it builds even more strength.
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Post by Saint Sun Mar 30, 2014 5:06 pm

We'll I'm on my way to being in better shape. Thank you. Can't wait till I get to day 30.

 Planking for Body  Fitness 2218296283 

Goldiegirl, that was very gentle.  Planking for Body  Fitness 2243815925

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Post by Goldiegirl Sun Mar 30, 2014 5:14 pm

Start off slow Saint. Don't push it. If you do the same number of seconds for a week who cares. At least you are doing them. I do them until I crash but I like to see the numbers on my iphone.

 I used to have a trainer and he would say 5 more seconds, then 5 more seconds, so he would keep me focused and going. It's hard to do it on your own when nobody is looking.   Wink 

Glad you are getting in shape.  It's good for a longer life.  :cheers: 

Besides,  you need to fit into that speedo to compete with Caye don't you? 

 omg
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Post by Saint Sun Mar 30, 2014 5:58 pm

With a full body suit I only show in a thong .

 omg

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