Hello everybody and welcome to week 2 of the Plankety Plankethon.... firstly, apologies this is a day lite, life has got in the way ; I work full time and have a family, so life is really quite busy. However it’s doing this stuff that keeps me sane..... so let’s crack on !!
So, for this week you will be doing a 30 seconds elbow plank, and a 30 seconds high arm plank.
In terms of technique:
Get into plank position with your elbows on the ground right underneath your shoulders your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.
For the high arm plank:
Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
Not sure about everyone else, but I find this better wearing trainers rather than bare feet. I seem to get a better grip and don’t collapse down as easily.
I did that 1 minute plank this morning from your plankety plankethon just before breakfast, had breakfast and 1 hour later ran run 2 of week 3 of your Magic10, 30 minutes, as I am a Graduate10, I graduated to Graduate10 last Autumn simply by running 1 kilometre more each week until I got to 10K, so although I am doing your plan, the order is a little different, on a Saturday its either a parkrun OR like it was today a 30 minute run, that's the second run, on a Monday I do the shorter first run and on Wednesday it is the long run, next Tuesday afternoon I will be running for 44 minutes, it's usually a Wednesday morning I run the long run but because I have a eye test next Wednesday at 9.15 a.m I will do the 44 minutes run on Tuesday afternoon.
Thanks ju-ju-, I did the first week, increasing to 45 sec by the end (have done lots of planks in yoga) and just done the first of this week's plankety planks!
Hi ju-ju. Am doing 45 seconds each of the planks. I used to find the straight arm ones easier, but now prefer elbow planks thanks for the video its really helpful for showing the correct positioning of arms/legs etc There’s less wobbling going on now and feeling strong 💪🏻
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