Planks for Beginners! \\ Do this everyday for 30 days!Koboko Fitness
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- 12 months ago
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Watch the video to learn how to do Planks for Beginners!
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Most people can do this workout everyday with no problems but check with your doctor if you have any questions, concerns, or special circumstances.
Always warm up for 2-3 minutes before doing ANY workout. Here's a good multi-purpose warm up that most people can easily do.
20 sec jumping jacks
20 sec squats
20 sec lunges
Be sure to consider the rest of your workout commitments as you decide which workouts to do. 20 - 30 min total per day is a good amount!
Before we start doing planks we will have to do a little warm up. Here's what I suggest:
0:12 Walk Outs.
Ok, lets learn how to do planks.
First we are going to do a normal Plank:
0:36 Full Plank: Begin by lying flat on the floor, stomach down, with your knees fully extended, and hands positioned directly under your shoulders. Squeezing the abs and glutes while maintain a flat back, begin to push through the palms of your hands until your arms are fully extended. Do not allow your legs to bend or hips to drop down. Try to maintain this position with your elbows fully extended for 30 seconds.
1:21 Bouncing Planks: Get in the elbow plank position, interlock your fingers and do a gentle bouncing motion with your hips. Do as long as you can and try to get better daily to do the exercise the full 30 seconds.
2:06 Half Plank - Right Side: Have your knees bent at a 90 degree angle, raise your hips and hold
2:54 Half Plank - Left Side
3:39 Plank Crunch: Start in a plank position, making sure your body is in a straight line and your hands are directly beneath your shoulders. Bend one leg and bring the knee toward your shoulder on the same side, crunching your obliques as you do so. Keep the upper body stationary throughout the movement. Switch Legs.
4:25 Plank Reaches: Get in plank position, making sure your lower back isn’t arched and your abs are tight. Alternating hands, reach down with a straight arm and touch the opposite hip. This adds an element of cardio to the move and also trains your body to balance.
YOU DID IT! Congrats! Do the planks everyday for 30 days!
My name is Kola Olaosebikan. Mom to one delightful toddler and happily married :) I am a Certified Personal Trainer (CPT) trained by the American Council on Exercise and Stanford University. I am Nigerian AND American AND in love with pizza (no tomato sauce. thanks)
I love sharing fitness vlogs. The BEST at home workouts for women. Mostly bodyweight meaning you can complete my youtube workout videos with no equipment! My intention is to help you get your best body ever!
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