Tuesday, January 8, 2013

Intermediate Planks For Those Who Cannot Get On The Floor

Plank Exercise Variations



plank-exercises



I have a few older clients who can't get on the floor because it's hard them to get back up. I do these modified planks that are excellent for the core.
However, they have progressed past the above plank because they can hold this position for longer than a minute.  I will share with you some of the advanced planks I'm having them do.


Mountain climbers


Starting position: Make sure your elbows are aligned with your shoulders. Keep your body straight from your head to your glutes.  Press your ab to your spine and don't hold your breath.  



Bring your knee towards your elbow and return your foot to the starting position and repeat with the opposite leg. Start with 15 seconds and work your way up to performing mountain climbers for one minute.


In and out planks


Starting position: Remember to keep the elbows aligned with your shoulders.


Take your left or right leg out to the side and bring it back in and do the same thing with the opposite leg.  Your step does not have to be that wide; you want to keep your body in perfect alignment.  Start with doing this for 15 seconds and work your way up to one minute.


Twisting plank



Starting position: Keep your abs tight so you won't sag in the middle and drop your hip area to the floor.



Bring your left leg towards your right elbow and then your right leg towards your left elbow. Start with 15 seconds and then work your way up to one minute or longer.


These exercises are also good for doing outdoors on a bench, especially if do not want to get on the ground.  Here is the link to the first article in the plank series:Planks for beginners.




19 comments:

  1. The plank exercise always exposes the week area in my abs...Thanks for posting an alternative to the floor.

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  2. Planks are the best, they really work!
    ~Kelly

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  3. I love planks! Great how to tips :)

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    1. Frugal in WV, you are tempting me. I want waffles!

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  4. Wonderful post! I love planks! One of my favorite exercises, I will have to try the in and out plank!

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    1. Lolli
      You are more advanced so do jumping jack planks. Jump in and out. You need make this harder, however, if you have shoulder pain, perform them like described above.

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  5. PS- Your blog shows a reply option, mine doesn't....is it a setting?

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    1. I'm going to teach a class, I will send you the link when I return.

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  6. Oh, super helpful and useful to know! Might need to actually try these today... lol. Thanks!

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  7. How great are theses! I hate planks and mountain climbers...I'm going to try these!

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  8. Love the pics....I can actually see how to do them! I'm not old or anything, but I feel like these could be a great stepping stone until I get better and can hold the normal ones for longer.

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    1. You are right femm. You can use these if you're outside exercise in the park.

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  9. Great pictures! I am HORRIBLE at planks; ugh, gotta get better! Yoga is one of my "to do" activities this year :)

    xo,
    Stephanie
    Diary of a Debutante
    www.stephanieziajka.blogspot.com

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    1. The first picture is me and the second set of pictures are my twin's pics.

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  10. I will definitely have to try these!!!!

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  11. These look great. Now I have no excuses for not adding some core work to my outdoor workouts!

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  12. Do you mostly write exclusively for your website or you do this for other online portals?

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