Plank Series 3 of 3

Hey Fellow Bloggers and Followers!

I just want to let you know that I am moving most of my Blog over to Wordpress....

Yeah I know its so sad, but the format of Wordpress works so much more like a Webpage

Since I have so many amazing subjects, it helps me keep them in easy to search tabs!

please come by and check it out!

fitness4anybody.worldpress.com

However, for a while I will still post here because I love helping you

towards your health and fitness goals!

Enjoy!

Yoga and Pilates Planks: Set Two (Off The Floor)

Who said it has to be done on a floor?

Quick Note

If you have sweaty hands or your hands keep slipping

try using weight gloves, a door way, or a chair to hold on to.

If you prefer the floor, then watch Set Three!

Please consult your medical doctor before starting this

or any other fitness program

How Long Do You Hold A Plank?

Try holding a plank for 30 seconds

Take a break

Then come back and do another 30 seconds

Its best to do a one minute plank 

Three times a week

Using it with part of your toning exercises

What is your Maximum Hold Time?

3 Minutes is your maximum hold time

If 3 minutes is too easy then you should 

move on to the next harder level

(See Other Vlogs on advanced planks)

When is the best time to do them?

I encourage my students and clients to 

hold planks each food commercial

Its a great way to add a small bit of toning

Plus it keeps you from running up the stairs 

or out the door for a snack!

Yoga and Pilates Planks: Set One (Using Props)

PLANKS

I Swear every fit class does them

and I continue to see many people doing them wrong!

Here is a fun guide to learning about your body

and how to adapt towards this amazing full body workout

Remember to consult your doctor before you start this

or any other fitness program

When Planks are done correctly

the core should be shaking on each exhale

Most people find themselves holding their breath in this pose

I personally like to close my eyes during planks

this insures that I can feel each muscle in their correct place

and that I can fully focus on my breath!

Leg Lifts Plus Extra Challenge with Elevator Legs

Leg Lifts

Define and Firm

All aspects of your core, thighs, and glutes

Remember to consult your doctor before you start this

or any other fitness program

Remember the following

Keep the Spine Imprinted into the floor

Keep your pelvic girdle engaged

Always keep your knees and thighs together

(Its very easy to let the thighs part)

Bare feet are best, shoes add too much weight

Note: 

If your Hips start to hurt cross your ankles

If you can't go the whole distance, 

then try not to go as far 

or bend your knees to lessen the weight

Bridge Pose: From basics to advanced

Bridge Pose

Remember to please consult a medical professional

before you start this or any other fitness program

Main Purpose 

Strengthen Hamstrings

Secondary Purpose 

Strengthens Core, back, triceps, and shoulders

Stretches (Opens up)

Hip Flexors and Chest

Pilates Ball

Challenges balance and enchances difficulty

Strengthens stabilizing muscles, tendons, and ligaments

Yoga Variation (not shown)

Clasp the hands together under the back,

palms facing each other

fingers angled towards toes.

Insure Triceps are fully engaged 

to protect the neck and back.

You may also switch your hands into 

prayer position with fingers towards shoulders

but this is usually for those with very flexible wrists

Possible Health Concerns

Changes pressure of blood flow

Can cause dizzyness, headaches, and numbness in lower limbs

Neck pressure is increased

Lower back (lumbar) pain

Breast/Chest tissue can be heavy and cause breathing difficulty

Remember to check with a doctor first

Second, if you can't go as high....don't!

Bridge can be done just by barely lifting 

your hips off the ground and then placing them back down

As I will always remind you...we are not

all built the same!

Move within your own

body's possibilities

Core Fitness: Using props and understanding basics

A pain in your neck!

Not only can fitness seem like an overwhelming

and frustrating project to take on

It can also physically become

a pain in your neck

Please seek a medical professionals advise before you start 

any health or fitness program

Remember

True strength comes from the inside out
We should always focus to tone the body
Balancing the body in ways that help build all over strength

There is no such thing as Spot Reduction
Doing a bazillion crunches will not guarantee
a flat stomach

However, having a strong core has truly helped me
and so many others
learn to be stronger in all other forms of fitness

Thanks again for visiting!

Reference Sites:

Benderball.com (Fitness balls and information)

Stott Pilates on Amazon.com (Fitness balls, straps, videos, and more)

huggermugger.com  (Mats and Yoga supplies)