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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #24, 2008 —
Be a Plank to do the Side Plank
(Please click here to view the video that accompanies this fit tip!)
Think of your core as a concentric ring, similar to your wedding ring. This ring surrounds your entire mid-drift region; your abs, your side and your back.
Speaking of rings, thirty years ago this week, my husband Victor and I exchanged wedding rings and wedding vows! Happy Anniversary, to you Victor; my friend, sole mate, business partner and the father of my two children. The time has passed so quickly and at times we've run "rings" around each other. It's not easy being married to your business partner. However, in our situation, the blessings out-weigh the challenges!
Back to the plank! Be a plank to do the side plank. Support your back as you lower your self to the floor. Drop to one knee, then lower your body to the floor so you are lying on your side. Think of straightening your body completely as if you are a stiff board or a plank.
Option 1
- Rest your elbow on the floor placing it directly under your shoulder
- Squeeze your shoulder blades together
- Squeeze your belly button toward your spine
- Keep your spine aligned in a straight line
- Bend your bottom knee
- Gently lift your hip off the floor as if there is a ball or a balloon under your ribcage
- Lift your top arm up toward the ceiling. Palm facing toward the front. Eyes look up to your hand
Option 2
Option 3
- Start in a traditional plank position as if you are set to perform a "military style" push-up
- Rotate your shoulder and hips forward so they face the wall in front of you
- With both legs straight, raise your hips up off the floor, keeping your feet on the floor
- Maintain a strong core
- Lift your top arm toward the ceiling
- Lift your top leg up
- Maintain your balance!
Hold each side plank for 20-30 seconds. Repeat 3 -4 times. Reverse other side. The "ring" around your core should last longer than 30 years when you do a side plank!
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
http://www.muscleandfitnesshers.com/training/92
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