#plankchallenge

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PLANK POSE //
A fundamental pose in yoga, esp in Sun Salutations, but often we move through this pose too quickly to get our alignment right. So here’s a breakdown!

1. ENGAGE CORE TO LOOK LIKE A PLANK OF WOOD, NOT A BANANA
Basically, more or less a straight line from shoulders to heels – you want to prevent saggy hips. But how?

- Engage the core by drawing the navel & sides of your waist towards your spine
- You also don’t wanna have the bum sticking up like a duck. Lengthen the tailbone towards your heels – this naturally engages the core.
- Work those thighs! While you’re lengthening the tailbone to your heels, push the tops of your thighs upwards, firing up your quads.
2. HANDS SHOULDER-WIDTH APART & ELBOWS MICROBENT
You want to keep the fingers spread wide, with the hands directly under the shoulders. Also ensure that your wrist creases are parallel to the top edge of your mat, and press down into the knuckles of your index finger and thumb to keep the wrists safe. It’s tempting to dump all the weight into our joints, but instead, try to keep a little bend in the elbows, engaging the forearms & upper arms.
3. PUSH THE MAT AWAY FROM YOU
Once you do that, you should notice the muscles in the upper back & upper arms start to work – like really work. Instead of crunching through your shoulders, you want your shoulder blades to spread away from one another as you round the upper back slightly, creating space in your neck.

MODIFICATIONS
1. NOT QUITE THERE STRENGTH-WISE? KNEES DOWN.
Better to drop the knees than have unsafe alignment with your knees lifted. Follow all the same cues – keeping the neck long, hands shoulder-width apart, elbows microbent & shoulder blades spreading apart.
2. PALMS HURT? PAD UP.
I find that the base of my wrists get sore and bruised when I plank too long, so I like to fold up a towel a couple of times to place my hands on for padding.
3. WRISTS HURT? FOREARMS DOWN.
If you have a wrist injury, weak wrists or you’ve just been planking way too much, forearms down! Just make sure the elbows stay directly below the shoulders.

Let me know what other poses you guys want help with! x
#yongxianyogatips

In my new weekly HIIT workout was a new to me plank exercise called Plank Wipes. A good total body workout, I have to work on keeping my core tight but I liked this one. It's been a while since I've been able to do a HIIT workout so it felt really good to sweat!
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Off topic but I really like this new @lululemon #runtheday bra I bought last week.
#plank #plankchallenge #training #strongereveryday #homeworkout #workout #hiit #hiitworkout #sweaty #fitlife #fitness #runner #fitnessjourney #ultratraining #cardio #exercise #sweatpink #lululemon #corepower #strength #movemore #strongwomen #smile #igfitness #morethanmiles

Holy Humidity!!!!!! We traded our dry heat for some serious moisture the past couple of days!!! I loved this morning's run! The clouds were so dark and low and it looked as if they were going to open up and just down pour on me! They never did. 😜🤣 However, I was soaked after my run as if it did! Getting a good stretch in after my run and will again tonight. It's so important to stretch and I don't do it enough! BIG track workout at 4:30 am! I'm ready!💙 I loved having TWO recovery days in a row to prepare for the hard workout that lies ahead. I have been really focusing on my cadence lately. I tried so hard to get it over 184 today and no matter what I did, I couldn't get higher than 182!! There was absolutely no pink on my graph!!! (184=pink). I'll try again tomorrow on my repeats! Planking every night for a month straight!!!! I did 2:30 last night : straight forearm plank and then I ate ice cream. Lol 😂 Tonight I'll get some side plank in after my forearm plank. Goal 2:00 forearm
2:00 side plank both sides
6:00 plank total. .
#runhappy #runner #runnersofinstagram #nycmarathon #planking #plankchallenge #tcsnycmarathon #recoveryrun #marathontraining #tcsnycmarathon2017 #motherrunner #sportsbrasquad #running #26point2

Come join me for a yoga session with the @adidasrunnersIN? Send us entries of your longest plank and stand a chance to train with us this Wednesday morn at Arts in Motion Studio. #vidyamalavade for #adidasrunnersIN .. #adidas #plankchallenge
#whyirunmumbai
#seeyouonthemat
#heartofawarriorprincess ❤️

Лучше со звуком. Веселимся. #мывпланке #plankchallenge #1yearmarathon меня не сломать, я железобетонная

Als je je bootcampers uitdaagt voor een plankchallenge, moet je zelf ook aan de bak natuurlijk! Even flink geknald met de NTC app en straks lesgeven.

When your out just trying to enjoy some sun and you get called out.... under the influence #plankchallenge 😩😂😜💪🏼 #advostrong #advocare #sundayvibes #photocreds to the little super model herself @jariifierce

BLOOPER Voice over attempt here🤷🏼‍♂️ Need to work on my editing skillz!! Next one will be better✌️ Short lil vid showing some plank and push-up variations you can do on their own or weave into a yoga/broga sequence for strength💪
Sunset vid credit to @larisastinga
#broga #yoga #yogaanytime #yogaeverydamnday #fitness #plank #plankchallenge #pushups #sideplank #forearmplank #strength #core #fitness #sunset #beachyoga #marthasvineyard #justdoit #healthylifestyle #stayfit

MOST RECENT

#plankchallenge continues. Today we set a new record with 11 minutes straight with changes of position every 30 seconds. Wanna join the challenge?

Kreuzchen in die Kalender, ich mache tatsächlich so etwas wie Sport. Jetzt muss ich nur noch durchhalten 😁

#sportmuffel #plankchallenge #flacherbauch #ww #wwmädels #abnehmen #weightloss

Old me: it's my birthday. I'm staying in bed!
New me: getting this in because it's my birthday! Best gift I can give myself!! #becauseitsmybirthday #plank #plankchallenge #5amworkout #gettingfit #fabletics #weightlossjourney #growingup50 🙅🏽

День 25. «Альпинист» вариация
Встаньте в низкую планку, поставив ноги на что-нибудь скользкое.
Сохраняя прямую спину, сделайте восемь шажков на локтях вперёд.
Сделайте восемь шажков на локтях назад.
Выполните три подхода по 60 секунд. 🏋Больше тренировок и видео по тегу #тренировки_mariakeepfit ///со мной происходит что-то странное. Вчера вечером заболела голова, сначала было жарко потом холодно. Температура 37,2°. Сбивать можно только выше 38. ОК. Через час начинают болеть суставы и мышцы, слабость во всем теле. Температура 38,2🤕 из жаропонижающих только Парацетомол просроченный в марте😕 Ну кто-ж летом болеет!?! На дворе ночь. Ложусь спать, думаю завтра закинусь нормальными таблетками🙏 Пол второго ночи просыпаюсь от нестерпимой жары и боли. Иду и пью просроченную таблетку парацетомола и ложусь дальше спать. На утро температура 35,5😕 Что за ... Потом 36, 6. Вот самая нормальная 👍Собираюсь  делать планку температура 37.0😲.
❔Кто знает, что это за перепады такие!!?? #plank #plankvariation #corestrength #corework #stretching #планка #планкакаждыйдень  #homefitness #homefit  #instagramfitness  #workout #bodybuilder #bodybuilding #mycat #abs #hometrain #фитнес #домашниетренировки  #hometraining #fitnessfreaks  #instahealth #plankaday  #тренировкидома  #planking
#моятренировка #plankchallenge  #планка_каждый_день_с_mariakeepfit

Day 3 of #WallAsanas is a #plank. We just got to Disneyworld so I tried to get creative at the expense of great form. And instead of a wall I figured I would use a character from cars. This was so much fun! I'm feeling like a kid again and trying to embrace #publicdisplayofyoga 😆
Hosts: @catbradleyyoga @stretchylexi @bowlingandyoga
Sponsors: @kosusaofficial @infinitystrap @liforme
#plankchallenge #yogamom #yogafun #yogaeverywhere #yogisofinstagram #igyogachallenge #disneyworld #carsmovie #strongmom #fitmom #practiceandalliscoming #namaste

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