HAPPY MONDAY!
How are you?! I hope you had a great weekend!! It's the beginning of a new week! BRING FIT ON!! Lets start this week out going strong :D PLANKS are ridiculously effective! They're an AWESOME way to build endurance in both the abs and back, as well as the shoulders, arms, and glutes!! The problem , though, is that they're hard as heck to master...lol! The following are some tweaks to cut pain and help you feel that you're getting the best results!! THE PROBLEM: Your lower back feels pinched. THE FIX: Engage your abs and tuck your tailbone under by tilting your hip points toward your chin. IF IT STILL HURTS: Put basic science to work and drop to your forearms. Getting closer to the floor decreases gravity's stress on your body. THE PROBLEM: Your neck hurts. THE FIX: Hold a tennis ball between your chin and clavicle to help you avoid overflexing your neck. IF IT STILL HURTS: Raise your plank by placing your hands on a bench or counter to reduce the stress on neck muscles. THE PROBLEM: You don't feel the ab workout. THE FIX: Exhale through pursed lips, as though blowing out candles and imagine you're pulling your hands and feet toward each other. IF YOU STILL DON'T FEEL IT: Rock your torso forward and back or alternately lift your legs for 5 to 10 seconds. THE PROBLEM: Your wrists ache. THE FIX: Press your palms into the mat and slide your shoulder blades down your back to alleviate pressure. IF IT STILL HURTS: Hold on to hand weights...that'll keep wrists straight. You don't need any equipment to perform this exercise...all you need is a bit of space! Wooo Whooo!! PLANK AWAY :D See you on Wednesday!!!!
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Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist
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