…Inside The Black Man's World


August 15, 2012

WBMW Fitness Tip: Abdominal Plank

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Written by: marksparks
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Good Morning!
Wherever you were, rain or shine, I hope that you enjoyed a spectacular weekend!

Nothing like a workout to start the day off right.
Today’s move of the week is an abdominal plank. A simple move that provides an incredible amount of benefit, working the midsection, upper body & lower body. Facing stomach down lay on the ground. Then prop your body up on your elbows/forearms & toes & hold yourself in a straight (plank like if you will) position. Keep the butt & the shoulders in line & work to pull your belly button in towards your spine. Then hold! That’s it!

Start with 3 sets of 30 seconds & work your way up to 5 sets of 2mins. This is a great move on its own or coupled with push ups & squats in a circuit (ie 1minute plank 15 push ups 25 squats for 3-5 sets).

If a 2minute plank is relatively easy for you, then try a S.P.A.R.K.S Conditioning favorite called “Walking The Plank”.
Start in a standard plank position & “walk” by squeezing the right glute (butt) & lifting the right leg an inch off the ground. Return the right foot to the ground & repeat with the left. That’s one. Start by completing 25 & work up to doing 50reps.
Adding these moves to your daily regiment will result in tighter abs, a stronger low back & getting you giant steps closer to the body you desire & deserve.
Have a great week!
Mark Sparks

Missed my last post? Who is Mark Sparks?

About the Author

Mark Sparks is a Certified Personal Trainer and a Certified Practitioner of Neuro Linguistics Programming. His approach in the gym mirrors his approach to life – Actions not Words.



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