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There are several variations of the Plank with different ranges of difficulty. In this exercise you maintain a pose rather than create movement. It may sound simple but it will most definitely test you. To explain how to do this best, lets take a look at the picture first.
This is the starting position and the final position for the Plank. As you can see the body is held parallel off the ground and is only supported by the toes and forearms. To obtain a proper form, the body must remain completely straight including the upper back, lower back, knees, ankles, and toes.
The concept behind this exercise is that the ab muscles have to contract and be in control while breathing to maintain the proper form. This is a timed exercise and is typically attempted by maintaining the plank position for 1 minute. If this is your first time doing the Plank, Fitness Drive recommends starting with a 1 minute pose with a 1-2 minute rest period before trying it again. Once you have strengthened your core, then start advancing the duration of the pose by 30 second increments.
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This incorporates the Fitness Drive Extreme Build/Burn.
- Beginners should strive for 3 sets of 1 minute Plank positions with only 1 minute breaks. (3-4 times per week)
- Intermediates should strive for 3 sets of 2 minute Plank positions with only 1 minute breaks. (3-4 times per week)
- Experts should strive for 3 sets of 3 minute Plank positions with only 1 minute breaks. (3-4 times per week)
Abs is your core and the fundamental center of your strength. Even if you can’t see your abs, it doesn’t mean that you don’t have strength there. An accumulation of fat hides the muscles we so desperately want to show off. Once the fat starts burning away, the Ab muscles starting becoming visible. But… it is not as simple as just doing thousands of sit-ups. *Make sure to follow a strict diet and exercise regiment to expedite the results and further propel your goals.
Regardless of how defined you want to be you need to make sure you set a goal, establish a routine and keep following it. Results do not happen overnight and it is hard to see what progress you are making if you are a mirror-junky (staring at yourself in the mirror every chance you get). Do yourself a favor and take a before picture of yourself, save it and do not look at it again until the time is right. Each week take another picture of yourself. The time to analyze is on a month-to-month basis. Compare your before picture against the 4th week then again on the 8th, 12th, 16th, and 24th week picture. This way you can see the transition your body made and determine each month if the routine you are following is making an impact. *Discipline is the key!
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