Why plank? Fitness experts tend to agree that planks are awesome core-strengthening exercises. For those not in the know, a plank is a move in which you hold the trunk portion of your body off the ground in a straight line. fitness.mercola.com suggests that the ability to hold a plan for at least two minutes is a sign of adequate core strength and physical fitness. In this post we will look at some of the benefits as well as types of planks you can do.
Benefits
- Toned Belly – This may seem obvious, but the advantage of planks when trying to improve your core strength is that it works multiple muscle groups simultaneously.
- Improved Balance – Doing planks regularly helps you to find your center of gravity, as per theheartysoul.com. This in turn can help you improve your performance in athletic activities and dance.
- Increased Flexibility – Planks do more than just help you with your core strength. As Szabo Laszlo reports on LifeHack.org, this exercise “expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes.”
- Reduced Back Pain – According to Andrea Cespedes on LiveStrong.com, stronger ab muscles help support your back muscles, improving your posture and reducing pain from slouching.
Types of Planks
We love these moves we found on Shape.com. Check out the link for detailed descriptions and photos, as well as some additional moves.
- Basic Plank – From a push-up position, bend your elbows and rest your weight on your forearms. Be sure your body forms a straight line from shoulders to ankles.
- Plank with leg lift – Start with the basic plank, then hold one flexed foot a few inches off the floor. Repeat each leg about 10 times.
- Side Plank – Lie on your side, knees straight and feet stacked, then prop yourself up on your elbow and forearm. Hold 30 seconds on each side.
- Side Plank with leg lift – From side plan position, lift your top leg as high as you can, foot flexed. Repeat 10 times on each side.
Get started with these moves and make planking part of your exercise routine. Let us know how it goes!
No Gym Membership? No Problem! In this post we will take you through a workout that you can do right from the comfort of your home. If you can invest in some basic exercise equipment for home workouts such as a mat, some weights or resistance bands, and a stability ball that’s great. If not, you can still have a great work out at home by following these tips.
This comprehensive 30 minute workout from Health.com includes cardio, strength training, and ab work. Check out the link for instructions with pictures.
2 minutes of jumping jacks
24 reps of side lunges on each leg
24 dancing squats on each leg
2 minutes of line hops
Bridge and Lift – 24 reps on each side
Bicep circles – 16 reps on each arm
2 minutes of fast feet
24 reps of triceps with a twist on each side
16 reps of roll over sit ups in each direction
2 minutes of cross crawl
If you do not have weights, try putting some heavy cans or a brick in a shopping bag with a handle. If you’re a beginner, you may want to do this workout without the weights to start, until you build up your endurance a bit. This is a great way to get moving – do this routine several times a week for improved circulation and heart health, stronger muscles, and boosted metabolism! Let us know in the comments how it goes!
At A Healthy Mind and Body, one of our aims is to provide motivation for our readers. To help support you as you work on your health and fitness goals, we have put together a list of some of our favorite motivational quotes:
- “If you want it bad enough, you’ll find a way to make it happen.” -Cassey Ho
- “Commit to being the very best version of yourself today.” -Lindsay Vastola
- “Fear is what stops you… courages is what keeps you going.” –Unknown
- “Resolve to do the things you find to be difficult. That’s what confident people do. ” -Chalene Johnson
- “Health is a relationship between you and your body.” – Terri Guillemets
- “To endeavor being my 100 per cent self every day, I understand that my best is relative to circumstance. Having this knowledge enables me to be my best every day without putting undue pressure on myself. So, don’t beat yourself up if you’ve had a bad day, just decide if you’ve done your best under the circumstances you’ve been dealt – and just breathe!” -Caroline Kremer
- “You only live once, but if you do it right, once is enough.” -Mae West
- “It’s not how long, it’s how strong.” -Jackie Warner
Hope these quotes give you a boost today!
For anyone hoping to be fitter and healthier, protein should not be neglected. Our bodies need it to build and repair tissue, keep metabolisms boosted, and make body chemicals such as enzymes and hormones. Experts advise eating between 0.5 grams and 1.0 grams of protein per pound of your body weight each day. You may strive for the lower end if you are mostly sedentary, and the higher end of the range if you are active as a general rule of thumb. In this post we will explore some of the many benefits of a protein-rich diet.
Benefits of Protein
- Improved muscle mass – Dr. Axe shares on his site that eating enough protein prevents muscle atrophy and improves muscle recovery and synthesis after strength training.
- Feel fuller – According to the Poliquin Group, eating enough protein keeps you feeling full and satisfied longer, and with fewer calories than carbs.
- Improved bone health – Kris Gunnars of Authority Nutrition dispels the myth that protein is bad for your bones. In fact, studies show that people who eat more protein are more likely to retain bone mass as they age.
- Improved Immune Response – Proteins are necessary for the body’s self-defense system, giving it the ability to detect antigens. Visit organicfacts.net for more.
- More Fat loss – As pointed out on muscleforlife.com, your weight loss goal is about fat loss, not muscle loss. A protein-rich diet supports fat loss while preserving muscle.
Protein sources include, meat, poultry, fish, diary, eggs, soy, and whey. Be sure to get adequate amounts of protein in your daily diet!