Body -Weight Exercises; The Plank

Did you know that when a person has to balance themselves by using only themselves to hold themslves up provides muscle and cardio benefits? Think of the plank or sometimes known as the abdominal bridge. The plank originated in the armed services, yoga and pilates. When one does this exercise it promotes intense core and stability in the apbdominal and forearm regions,back and shoulders of the body, along with the glutes,quadriceps and hamstrings. That's alot of body areas to work all at the same time for the same amount of intensity.
There are a great many variations of the plank. Let's start at the very beginner methods. *Keep in mind that any plank can be modified for handicap or injury. Begin with 10 seconds of regular straight-arm, or bent arm plank. Everyday add 10 seconds to it. Work all the way up to a one-minute hold. Continue to add seconds to your time or add variations: like shoulder taps, or very tough leg "burpies". Here's a great chart of different types of planks, each one is incredibly challenging. Work slowly and you will get there.
It's time to challenge yourself. I have already joined the 50 per day squat club, and that is a different story for another time! Yikes! Anyway, I'm still hanging in there and as of July I'll be adding in some planks to my routine. I definitely will be starting at only 10 seconds. I'm challenging you to start your journey into fitness. Using your own body weight to get fit, I'll be tuning in through out July to check on your planks. Email me with your questions or ideas at: beautyisabeast13@gmail.com or if you'd like a silent partner to keep you going I'd be happy to help. Good luck, happy fitness July! ****Here's a modification for handicap and seniors****Use the standing plank as seen below:
Photo credits: #1 Men's Health #2 Verywellfit.com #3 blog.paleohacks.com #4 melioguide.com Don't forget to subscribe to this wesite up above next to blog name.
Finally don't forget my jewelry for sale at: https://www.etsy.com/shop/MaryMerryStudio?ref=simple-shop-header-name&listing_id=1004180960 and... https://www.redbubble.com/people/merrystyles/explore?asc=u&page=1&sortOrder=recent my photography for sale at: Thanks!

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