Are You Up For The Plank Challenge?

If Done Correctly Planking Is a Total Body Workout.

• Stomach pulled up and in. To do this, do a kegel first than pull bellybutton to spine.
• Shoulders away from ears and DO NOT have chest forward. You will know if you are doing this because your shoulder blades will be close together. Instead press through your shoulder to your elbows. Elbows directly under shoulders, forearms flat on floor with hands in fist, thumbs up!
• Legs straight, butt tight. I mean squeeze those cheeks like you have a hundred dollar bill between them and it is windy.
• Hips level. I should be able to put a platter with hot tea on your butt and you will not spill it!
• Spine straight. Do Not Look up! Head should be in alignment with spine. Your eyes should be looking between fist.
• Most important breath. Inhale through your nose slowly for a count of 5, exhale through your mouth for a count of 8.

The challenge only will work if you follow proper body alignment. If you see that you are starting to lose form stretch back in childs pose and get back in plank. If you find you can not maintain proper form than do not go any further. If your best form is at 3 minutes than do that for a week before moving to next step. This is about building a strong beautiful body. Improper form will cause pain and you will want to quit all together or you will cause a long lasting injury. Most of the time it is felt in the neck and shoulders.

Warm-up first by doing something to get your heart rate up for at least 3 minutes. Jumping jacks, jog in place, turn on your favorite song and dance like know one is watching or follow one of my THB Dance Fitness Videos .

Want to really see a change? Send me your before picture and starting date and then send me your after photo. Nothing motivates us more than if we have someone who know our plans and helps us stay accountable.

Peace and Love
Donel Rourke

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