I love plank. It’s an all-over body strengthener that accomplishes a lot in minimal time. I am so enthusiastic about this effective little movement, that I recruited 40 friends to participate in a plank-a-day challenge with me for the month of July. The specifications are easy. (1) Perform 1 plank per day and hold it for as long as possible. (2) If you want an added challenge, time yourself, and continue to try to beat your best time. For full instructions on how to perform a properly aligned plank, click here.
Holding a plank for a one, two, three minutes or longer is a challenge, but if monotony is setting in while you hold a static plank position, then you may need to mix in some dynamic movements on alternate days to keep things interesting.
Plank Into Push Up Position
Photo Credit: Yoga Journal
Start in high plank and slowly begin to lower your body toward the ground. Squeeze your elbows into your rib cage. Make sure you keep those elbows wrapped into the ribs as much as possible. Lower your body until you are 2 inches off the ground (If you are a yoga practitioner, you will recognize this as Chaturanga Dandasana pose). Your forearms should stay perpendicular to the ground if you are properly aligned. Keep the chest broad and the core and thighs engaged. Hold your body in this position for as long as comfortable. See if you can hold this position for 6 – 8 breaths. If you can hold this for thirty seconds or longer, you’re a rock star.
Chaturanga Dandasana Back Up To High Plank
Photo Credit: Yoga Journal
If you have lowered down to Chaturanga Dandasana, see if you can push the body back up into high plank from here. Try to keep your core as taut as possible and do not arch your back or droop through your pelvis. You want your body to remain as stiff as a staff (hence the translation of “Dandasana” is staff pose) as you are flowing through the movements. Feeling bold? Then repeat this “Chaturanga pushup” as many times as you can, trying to hold yourself 2 inches off the ground when you lower down for at least a few seconds.
Remember, never sacrifice form. If you have difficulty performing the movement and find yourself squirming around all over the place, your body is not ready for these exercises. If you feel any pain at all, stop immediately.
Challenge yourself. Believe in yourself. Have fun!
And keep planking!
Namaste, Divas!
©2012 Ilene Evans
Holy cow! You are a rock star!! That’s awesome that 40 people have joined in the plank challenge. Is it bad that I’m about to admit to you that there will be no plank for me today? Just a super crap crappity day and well, I’ve already had my glass of wine and am ready to go to sleep 🙂 I’ll make it up tomorrow. You are an awesome motivator. xoxo
First of all, when you are that tired and stressed, plank isn’t fun, and this is supposed to be fun, even though it’s a challenge. So, no, it’s not bad at all. Second of all, given that you need to get more sleep, you are forbidden to even THINK about doing a plank if it’s getting close to midnight. Period. You will be disqualified from plank a day if that clock is anywhere near striking 12.
I hope you enjoyed the wine. And the sleep. And I hope tomorrow is better! xo
Wish we lived closer so we could plank side by side. I know you would make me want to stay in the plank position longer. I’m glad you are writing about them during the challenge. It helps me stay focused and not give up…even though I am sore. 🙂
Im glad you find the plank posts helpful. It can be hard to self motivate every day. I find I give more at times when I take a class versus trying to do something by myself.
One day I would like to think we will meet up somewhere. We will have to do a plank togethet for the heck of it!
I never know that Plank is really good exercise,most of the time gym and exercising is a very good solution for all who have a big weight.In Finland country they used to have a group exercise to more motivate a person to do a lot of thing to lost weight.
Plank is a very effective all over body strengthener! When practiced correctly, will help build long and lean muscle!