walking and the plank

Adding planks and plank variations can be a great way to dynamically warm up or enhance your workout with some strength training either before or during walking.

Planks are an awesome exercise because they can be done anywhere and many of the variations do not require additional equipment. If you can count to 30 seconds in your head – you are good to go.

Clicking on the elbow plank below, will lead to a site which has many variations on the standard plank. A person could work their way down the list or choose a different version to try with each warm up.

The Only Move You Need to Tone Your Entire Body - a whole list of different plank variations

 

 

the core muscles    warning: a brief anatomy lesson
I have included a visual from wikipedia -the major core muscles are:  the transversus abdominismultifidusinternal and external obliquesrectus abdominiserector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsigluteus maximus, and trapezius. (Some of these are pictured here.)
Abdominal muscles chart-body
Additional plank tips
  • Holding a plank pose for 15 seconds is a good place to start.
  • Increasing the time or amount of sets varies the intensity.
  • Try to build to 30 seconds and repeat three times with your favorite plank exercise.
Besides core muscles, planks can tone and strengthen the biceps and triceps of the upper arm, an additional benefit for those of us who love to go sleeveless.
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