The core includes all the muscles from the pelvic girdle to the shoulder girdle; it connects the lower body and upper body, providing the foundation for all movement. Planks are probably the most common exercise for core training in today’s fitness programs and classes. Some instructors have their students hold planks for up to 5 minutes! However, beyond 30 seconds one should make the exercise more challenging rather than just holding it causing stress to the shoulders and wrists. The exercise is probably causing more harm to those areas in these long duration planks than they are improving core strength.
It’s important to counterbalance “regular” planks with reverse planks and side planks, which are underutilized in most programs. Forearm planks are better than hand planks because your wrists don’t have to be put in a stressful position. Most people (thanks to phones, video games, computers, etc.) already have “less than healthy” wrists, so why add stress to them for the sake of core strengthening? Also it will be much easier to place your shoulders and back muscles in the proper position when performing a forearm plank.
In this video, you’ll see how to do a reverse plank. Reverse planks allow us to work the opposite muscles of a “standard” plank. In this exercise, your back will do all the work, strengthening the muscles along the spine and across the shoulders. Use a step as you learn this exercise and remove the step once you’re ready for a challenge.
Instructions
Place your hands on a step or the floor with your wrists straight.
Draw the tummy in, zipper the legs together, and lift up with the strength of your back.
Open the chest and shoulders and keep your toes pressing evenly into the ground.
Hold for 30 seconds.
Tip: Use the edge of a step to relieve pressure from your wrists and keep wrists straight.
The core includes all the muscles from the pelvic girdle to the shoulder girdle; it connects the lower body and upper body, providing the foundation for all movement. Planks are probably the most common exercise for core training in today’s fitness programs and classes. Some instructors have their students hold planks for up to 5 minutes! However, beyond 30 seconds one should make the exercise more challenging rather than just holding it causing stress to the shoulders and wrists. The exercise is probably causing more harm to those areas in these long duration planks than they are improving core strength.
It’s important to counterbalance “regular” planks with reverse planks and side planks, which are underutilized in most programs. Forearm planks are better than hand planks because your wrists don’t have to be put in a stressful position. Most people (thanks to phones, video games, computers, etc.) already have “less than healthy” wrists, so why add stress to them for the sake of core strengthening? Also it will be much easier to place your shoulders and back muscles in the proper position when performing a forearm plank.
In this video, we’ll learn the side plank, which allows us to work the muscles along the side of your body. Holding this plank works muscles that are often overlooked by those who focus on a “standard” plank. Try it with a step for 30 seconds and when you’re ready for a challenge, remove the step and place your forearm directly on the ground.
Instructions
Find a step or box to prop yourself up off the ground.
Straighten your legs, get the elbow directly under the shoulder, and place your forearms on the step.
Drawing your abdominals in, lift up your waist.
Keep your head in line with your body and your bottom elbow directly under the shoulder.
Hold this position for 30 seconds.
Tip: Bend the bottom knee forward to make it easier.
The core includes all the muscles from the pelvic girdle to the shoulder girdle; it connects the lower body and upper body, providing the foundation for all movement. Planks are probably the most common exercise for core training in today’s fitness programs and classes. Some instructors have their students hold planks for up to 5 minutes! However, beyond 30 seconds one should make the exercise more challenging rather than just holding it causing stress to the shoulders and wrists. The exercise is probably causing more harm to those areas in these long duration planks than they are improving core strength.
It’s important to counterbalance “regular” planks with reverse planks and side planks, which are underutilized in most programs. Forearm planks are better than hand planks because your wrists don’t have to be put in a stressful position. Most people (thanks to phones, video games, computers, etc.) already have “less than healthy” wrists, so why add stress to them for the sake of core strengthening? Also it will be much easier to place your shoulders and back muscles in the proper position when performing a forearm plank.
In this video, you’ll see how to use the heaviest NeeBoo loop band to help you accomplish this. Perfect these key basic actions first and allow them to become familiar to your body. When you can hold this type of plank with your NeeBoo loop band for :30, then we’ll add on ways to make your planks more challenging!
Instructions
Place a NeeBooFit Resistance Loop Band (in the XXX Heavy resistance level) around both arms, right above your elbows.
Plant your palms into the mat and spread your fingers apart.
Position your elbows directly under your shoulders.
Pull your belly button back toward your spine as you lift your core.
Draw chest forward and pull your armpits towards your hips.
Hold this position for 30 seconds.
Tip: For an easier exercise, do this in a modified position on your knees.
We’re always looking for more ways to incorporate exercises into our everyday routines. Household chores may not be anyone’s favorite activity, but they can be a great way to fit more exercise into your day. You might even find yourself with a cleaner house – and a fitter body!
Sweeping
Sweeping can be a wonderful exercise for the oblique muscles when done mindfully and evenly. Think about pulling in your abdominals and waist line and be sure to change sides. It can be difficult to sweep ambidextrously, but give it a try! You’ll improve. Once you start looking, you’ll find plenty to sweep. Don’t forget to sweep outdoors too – your garage, front porch, and deck could surely use some cleaning.
Scrubbing the floor
If you think about it, scrubbing a shower floor or kitchen floor on your hands and knees basically pulls you in and out of a plank position. Be sure to use a pad or folded towel under your knees for comfort. Reach forward as far as you can and pull back up again to really engage your ab muscles.
Washing windows
Wiping smooth surfaces like mirrors, glass tables, and windows gives you a chance to feel the burn in your arms and shoulders. Be sure to switch arms to get a balanced workout.
Laundry
When you carry a laundry basket, remember to stand up straight, engage your core muscles by drawing your belly button back and pulling your waist in, and do a good squat to pick it up and set it down. Relax your shoulders and hold it close to your body.
Cleaning up after pets
When you pick up dog poo or clean litter boxes, remember to use those legs. Before you know it, you may have added 20 more squats or lunges into your day. Using the legs and hips to lower yourself to the ground is much better on your lower back. Your cats appreciate a daily litter box scooping and your neighbors will appreciate living near your nice, clean yard!
Washing your car
Washing your car gives you plenty of opportunities to work your muscles. Use your legs as your reach low to scrub the wheels and lower doors. Reach high and scrub fast, alternating arms, to work your shoulders, back, and arms. And every time you pick up your bucket of soapy water, take the opportunity to do some bicep curls.
Most people may find housework a chore, but now you know how to see it as an opportunity to use the body smartly, burn some calories, and tone the muscles. So next time, instead of the gym, stay home and clean!
This is the seventh and final exercise in our series detailing how to integrate NeeBooFit Resistance Bands into your yoga practice. Check our archives for the full sequence!
Adding NeeBooFit resistance bands to your yoga practice can sculpt your arms and add a new dimension of strength training for your whole body. Practice this series of poses first without the bands, then go back through the list and add them in. You will need your NeeBooFit Resistance Therapy Flat Bands and a X-Heavy or XX -Heavy Resistance Loop Band. Remember to try a few repetitions with a lighter band first, then determine if you need a heavier band. Choose a resistance that allows for 8-12 reps per side and fatigues the targeted muscles by the end of the set.
This exercise works the legs, butt, and shoulders.
Instructions
Use a NeeBooFit Resistance Flat Band in a light or medium resistance level.
Place band securely under your front foot with equal length on both sides.
Keep the front knee bent at 90 degrees.
Draw in your belly as you press your arms up, keeping your wrists straight.
For added difficulty, bend the knee as your lower your arms.
Tip: Maintain an upright posture throughout the set with tailbone pointing straight down.
