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The basic plank hold is a great bodyweight exercise that will: – ??help you build a strong core ??help in every other lift you do, ??make functional every-day-life movements easier (especially as we age)
?? build awesome looking abs
Please follow @bodybuilding.tricks for more great content!!?? –
➡️BUT, it can be boring ? Time to spice it up?
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It’s always good to have a strong foundation, so work up to a strong 60-90 second FULLY ENGAGED hold:
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Brace your abs hard
Sqa-weeeeeze your glutes hard
Pack your shoulders back and down
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A fully engaged plank is a game changer and is extremely challenging. Once you have That it’s time to add some plank variations to get more bang-for-your-buck. –
Here are just a few variations you can try:
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✅ Add a reach but don’t let your hips rotate ?.
✅ Add a leg lift- squeeze the glute to raise a leg just a little ?.
✅ Add a slide: use furniture movers, gliders or even a foam roller and slide back until your elbows are in front of your shoulders. Keep your hips level ?.
✅ Change height-go from your elbows to your hands without moving your hips (Darn those hips ! ) ?.
✅ Add length -walk your arms out so your elbows are on in front of your shoulders ??.
✅ Get on your side-keep those hips high ?.
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Change your plank game forever.
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?What is your favorite plank variation? –
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