Be Fit Series: Planks

Planks are one of our favorite exercises. Maybe not while we are actually doing them though. lol 

YES, they will definitely force you to bring out that inner beast BUT like every exercise we've featured in our Be Fit series, it is very effective in working out ALL of your core muscles and also your endurance. This is a great exercise for ab toning. A big problem with planks is that a lot of people don't know the proper form and then end up putting strain on all the wrong places. 

Forearm planks:

Start at the top of the push up position. Next, bend your elbows and lower yourself down until all your body weight is resting on your feet and forearms. Hold this pose for 60 seconds. Your body should be forming a straight line from your feet to your head; no sagging at the hips and do not arch your back. Brace your abs (muscles should be contracted, like you're bracing for a punch). Relax your shoulders and try to keep them away from your ears.

If you can't do 60 seconds, try going for 15 seconds, rest, then repeat, Then increase your time and build up to 60 seconds. I always feel so strong at the beginning but by the end, it feels like the last ten seconds are the longest 10 seconds of my life! At this point, if you're like me, it is most important to keep proper form in mind. To challenge yourself once you've mastered the 60 second #plank try lifting a leg off the floor, reducing floor contact, and hold.

Be Fit Series: Push Ups

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Push ups are an exercise you will see again and again in a lot of workout routines because it is so simple yet so effective. This is because it works out most of your core muscles in ONE exercise. While it targets the upper body (chest, arms, shoulder) it also strengthens your abs, lower back and legs. 

Proper form includes: *straight body. Don't sag at the hips or back. Your body should be a straight line from head to toe. *feet are together, hands are a little more than shoulder width apart. Your body weight should rest all on your feet and hands. Place hands on the ground, right under the shoulder/armpit area. Do not place hands too far out so that they are above your shoulders. *lower body to the ground until your elbows are at 90 degrees. Exhale on your way up. We usually do 3 rounds of 10 push ups, resting in between rounds.

There are different modifications to the push up to make it easier or more challenging. Beginners: Do push ups from your knees with your ankles up. Or assume regular position on your feet and then lower all the way to the floor, and then push up from there. BUT once you can do 12 of these, challenge yourself and do regular push ups and don't become complacent. Push ups are meant to be uncomfortable. BUT SO EFFECTIVE. Try going slowly at first and go at your own pace.