Ultimate plank workout {PilotingPaperAirplanes.com}

I’m actually posting twice in one week. Seems like I haven’t done that much recently. Or maybe I have and I can’t keep track. Entirely possible.

Before I continue, like every other runner blogger everywhere, I must mention the anniversary of the Boston Marathon bombing (yesterday). It didn’t impact me personally, but I took it personally. Maybe too much so. I was angry. In terms of devastating bombings/shootings/attacks, this one didn’t harm as many people as other notable events – thankfully! It could easily have been SO much worse – but the symbolism of that holiday and that event in that city can’t be missed. This week and next, when runners line up for the 2015 Boston Marathon and fans attend the baseball game and the city of Boston celebrates Patriots’ Day, my thoughts are with everyone impacted by last year’s tragedy.

Beyond that, I’m keeping this post simple.

Plank workout anyone??

I’ve been tweaking this for a few weeks now. There are literally a bazillion plank variations so I rotated through plenty until I settled on my favorite combination. I didn’t want high intensity elements, like mountain climbers or plank jacks; this is about stability and precision of movement.

It kills! In the best way. I have only managed level 2 so far – if any of you make it through level 3 you deserve a serious digital high five. Erm, or something like that.

Ultimate plank workout {PilotingPaperAirplanes.com}

There are a couple ways to go through this: 1) through each section completely before moving on – i.e. all the full planks, then all the side planks right and left, then all the forearm planks. 2) first variation in each section, then second, and so on. I prefer that way so I’m moving around more. 3) skip the time and count reps. I usually go for 30 reps when I don’t feel like disturbing my zen with a beeping timer.

To add a quick disclaimer, always be conscious of your back when doing plank work. I know everyone says to drop your hips, but it’s easy to drop too far and hurt your back. Better to keep the hips a little high and protect the lower back.

That’s all for today! Happy hump day. Kind of; if it’s a short work week, what does that make Wednesday?

Give this plank workout a try and let me know what you think!
(Or leave a question if the variations don’t make sense).
Do you incorporate planks in your workout routine?


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12 replies
    • LarissaDaltonS
      LarissaDaltonS says:

      I used to mainly do planks for time. Love the simple challenge of that. Lately I’ve been wanting more variety all around in my workouts, so workouts like that have been a nice change.

      Reply
    • LarissaDaltonS
      LarissaDaltonS says:

      Ugh, I do not like side planks either. But the obliques tie in a lot with back muscles, too, all of which need attention. 5 minutes is crazy! I reached 6 minutes in a high plank ONCE. Shaking a ton and I’m sure my form was horrible by the end, but man did that one hurt!

      Reply
    • LarissaDaltonS
      LarissaDaltonS says:

      My physical therapist a while back had me doing planks and other core/back work to fix some nerve-pinching-posture issues. Made a huge difference! Good luck – and, really, enjoy the running hiatus for a bit. Sometimes a break is so nice.

      Reply
    • LarissaDaltonS
      LarissaDaltonS says:

      Can never get bored with planks, thats for sure. And I didn’t even get into reverse planks in this one – something I need to do more of!

      Reply
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