Download Ultimate Plank Fitness: For a Strong Core, Killer Abs - and by Jennifer DeCurtins PDF

By Jennifer DeCurtins

A secure, demanding, and powerful approach to middle conditioning, planking is among the most sensible how you can get healthy and toned. diversifications of planks are used throughout many health domain names together with conventional crew workout, own education, domestic exercises, yoga, pilates, barre, CrossFit and extra. not just are planks excellent for crafting six-pack abs, in addition they objective shoulders, pectorals, biceps, triceps, glutes, quads, and hamstrings. They elevate the guts price, supply calorie-busting aerobic workout, and create fit muscle tone.

Ultimate Plank Fitness positive factors a hundred diversified adaptations of planks that may be used to customise your work out. simply raise the trouble of your middle strengthening workouts via including balance balls, gliders, and weights. each one workout contains a step by step photograph demonstration, issues of functionality, the place to have interaction, besides universal faults to discover how you can increase your health. eventually, CrossFit trainer, own coach, and health teacher, Jennifer DeCurtins will give you ten 5-minute routines incorporating numerous planks for you to use to focus on hassle parts and construct strength.

With numerous diversifications of the workout, starting from conventional planks to aspect plank adaptations and planks utilizing exterior weights or risky surfaces, your whole exercise session could be programmed round the plank! paintings your strategy to a fit middle with Ultimate Plank Fitness.

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Ultimate Plank Fitness: For a Strong Core, Killer Abs - and a Killer Body

A secure, tough, and potent approach to center conditioning, planking is among the most sensible how one can get healthy and toned. diversifications of planks are used throughout many health domain names together with conventional team workout, own education, domestic exercises, yoga, pilates, barre, CrossFit and extra. not just are planks excellent for crafting six-pack abs, additionally they aim shoulders, pectorals, biceps, triceps, glutes, quads, and hamstrings.

Extra resources for Ultimate Plank Fitness: For a Strong Core, Killer Abs - and a Killer Body

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Indd 47 TEXT 26/11/14 5:41 pm 11/5/14 4:35 PM (Fogra 39) 39) Job:010-42022 Job:010-42022 Title:FW Title:FW -- Ultimate Ultimate Plank Plank Fitness Fitness (Fogra AC72493 Dtp:160 Dtp:160 Page:47 Page:47 CHAPTER THREE fOrearm INCREASE YOUR RESISTANCE TO AMP UP INTENSITY In this chapter, everything comes back to center with forearm planks. This is a progression of your full plank; all of the same mechanics and rules of full plank apply, but here you work from the forearms instead of the hands. Incorporating forearm planks into your training is beneficial because as your center of gravity moves closer to the floor, your core must work harder to support your bodyweight.

Indd 37 TEXT • Bent knee on working leg • Hand placement more forward than the shoulder PAYOFF This variation trains the shoulder stabilization throughout the movement. s i d e pl a n k s // 37 11/14 5:40 pm 5/14 4:34 PM fOOt taps 26/11/14 5:40 pm 11/5/14 4:34 PM (Fogra 39) 39) Job:010-42022 Job:010-42022 Title:FW Title:FW -- Ultimate Ultimate Plank Plank Fitness Fitness (Fogra AC72493 Dtp:160 Dtp:160 Page:37 Page:37 side plank with hip dips SIDE PLANK SKILL LEvEL: Intermediate MODIFICATION: Feet can be split (to make it easier) Movement is introduced in the side plank by dipping the hips down and up for a great variation that makes you feel the burn in your obliques.

Indd 41 TEXT • Hips rotated forward or backward s i d e pl a n k s // 41 11/14 5:41 pm 5/14 4:34 PM leg raise PAYOFF This plank whittles away at the waistline. 26/11/14 5:41 pm 11/5/14 4:34 PM (Fogra 39) 39) Job:010-42022 Job:010-42022 Title:FW Title:FW -- Ultimate Ultimate Plank Plank Fitness Fitness (Fogra AC72493 Dtp:160 Dtp:160 Page:41 Page:41 star SIDE PLANK SKILL LEvEL: Advanced MODIFICATION: Can be performed on one knee (to make it easier); the lifted knee can be bent (if flexibility isn’t there) 4 2 // u lt i m at e p l a n k f i t n e s s This advanced variation of side plank requires both strong midline stability and flexibility as you maintain a static hold.

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