Posted by terrepruitt on March 18, 2013
Here we are on our Plank A Day For A Month Challenge post. So really, it is not easy coming up with titles for a challenge for thirty one days. I could just keep it at “Day XXXXX Of Plank A Day For A Month Challenge” but I get bored with that. So . . . I make titles up, as you can tell.
Here is your Monday Plank Post to check in on. How are you feeling today about your planks?
Posted in Planking | Tagged: Plank A Day For A Month Challenge, planking, planks | 3 Comments »
Posted by terrepruitt on March 17, 2013
Wow! We are on day seventeen of our Plank A Day For A Month Challenge. Pretty good.
I am always hoping that many people will participate and comment, but my one good friend is good enough for me. We are having a good time, right, Dear Friend?
I am trying to decide whether to add time today or to keep it at my present duration. I just use the stopwatch feature on my phone. I make certain I plank until my “prescribed time” then I let it run until I am “done”.
Ok, as I typed this I decide what I am going to do. I am going to change my present goal time/”prescribed time” to what has been my “done” time. And then see how far past that my “done time” becomes.
Does that makes sense to you?
Posted in Planking | Tagged: Day seventeen of challenge, plank a day, Plank A Day For A Month Challenge | 5 Comments »
Posted by terrepruitt on March 16, 2013
I am calling today, the 16th of March, our half way point. There are 31 days in March so it makes it kinda not even, but that is ok. Today, we are done with the first half of the month and on our way to the last.
I really like daily challenges because it helps motivate me. Plus I like the daily contact with my friend. 🙂
Are you still with us?
Posted in Planking | Tagged: 31 days in March, half way point, month of planking, planking challenge | 5 Comments »
Posted by terrepruitt on March 15, 2013
FIFTEENTH DAY OF PLANKING! Wahoo! Getting better? Added time? Where you at?
Here is where we talked about the month of planking every day: A Few Seconds CAN Make A Difference
Posted in Planking | Tagged: A Few Seconds CAN Make A Difference, month of planking, planking | 3 Comments »
Posted by terrepruitt on March 14, 2013
Hey, it is Thursday, March 14, 2013! It is our fourteenth day of planking! So glad you are still here doing our plank challenge.
I’m going to get my plank in before I teach Nia tonight!
Tell me how it is going for you?
Posted in Planking | Tagged: Nia, Nia at night, plank challenge, planking | 3 Comments »
Posted by terrepruitt on March 13, 2013
So here it is Wednesday. For many it is the middle of the work week. It is not quite the middle of our month of planking a day. Keep up the good work. You can do it!
Have you added more time? Adding time does not have to be in any specific increments. It could be even just a second more.
Posted in Planking | Tagged: day thriteen, month of planking a day, Plank A Day For A Month Challenge | 3 Comments »
Posted by terrepruitt on March 12, 2013
Let’s do a little form check on our planks. We are doing our month of daily planks (and beyond?) on our elbows/forearms. Let’s review how we are doing them.
–Rest on elbows and forearms
–Upper arm bones come straight down, so elbows should be directly under the shoulders
–Elbows are shoulder width apart, elbows are directly under the shoulders
–Shoulder blades are pulled down (putting them in your back pockets)
–Face is facing down, eyes looking at the earth (assisting with proper head alignment)
–Head is in line with shoulders, hips, knees, and feet
–The entire spine is straight
–Hips are not bowing up or sagging down (part of the “alignment” is that they are doing neither)
–Muscles are squeezing and active; abdominals, glutes, qudriceps
–Rest on the toes, heels off the ground
–Feet are in open stance, which is hip JOINT width apart*
*As with many exercises there are variations and modifications, but for this plank challenge we are keeping our feet in open stance. (For an “open stance” reminder, click here) With the feet in open stance it encourages the hips to stay in alignment. Also in open stance your bones are in alignment with your joints.
Try doing the plank with your feet apart (like in “A” stance) and you might notice how much “easier” it is for the hips to start to sag down.
If you are still learning and really want to focus on form, doing the plank on your knees is always another option. If you are doing the plank on your knees the stance is the same. The knees are straight out from your hip joints just as if you were standing in open stance. Your feet are also in “open stance”.
Be very conscious of your arm bones. You want to make certain they are perpendicular to the floor. Don’t allow your toes to push you forward. Check to see that your shoulders are directly over your elbows. An idea that might help with this is to press back with your heels. Your heels are in the air but imagine the bottoms of your heels are reaching out to press against something. This also helps with activating your thigh muscles, while on your toes. If you are doing the modified plank on your knees you can still press with your heels you just would not be using your thigh muscles to help.
As with all exercise remember to breathe. How you breathe is up to you, if panting helps you, then pant, if slow inhales and fast exhales help you, then do that. Breathe however it is best for you, but don’t hold your breath. Your muscles need oxygen so give it to them.
Remember to keep your form every time and through out the duration of your plank. If your form starts to “suffer” then stop. No use doing a minute of “planking” if your bum is high in the air or your hips are on the ground. Let’s make sure we are doing quality over quantity. So every time you plank, review your form!
Do you have any questions? Is this clear for you?
Posted in Exercise and Working Out, Planking | Tagged: A Stance, abdominal muscles, glutes, hip joints, month of planks, open stance, plank, plank challenge, plank modifications, plank variations, planking, Quadriceps, thigh muscles | Leave a Comment »
Posted by terrepruitt on March 12, 2013
So how are you doing? I just mean in general? This is the week where we might actually feel like we lost an hour of time. I actually think I feel it the second week after . . . . but I have a different schedule than many. The time might have changed, but keep up your planking!
Remember to check your form!
How are you feeling about your planking challenge?
Posted in Planking | Tagged: plank a day challenge, plank challenge, plank form, time change | 3 Comments »
Posted by terrepruitt on March 11, 2013
Plank day number eleven. So here we are on our eleventh day of planking. Might be a difficult day to do anything because of that oh-so-precious hour we lost on Sunday. So sad. Not only do we lose an hour, but I believe our body just gets messed up having to adjust to everything being an hour off. I know it messes with my cat’s schedule.
Animals don’t look at clocks they have a rhythm and when we are forced to change the time it messes up their rhythm. Well, hopefully you can keep your plank going . . . . . .
How are you doing? Have you added more time?
Posted in Planking | Tagged: day eleven of planking, plank a day, plank challenge, time change | 3 Comments »
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