Bianca Cheah, side plank

Want summer ABS? Plank it then side plank it (and hold)!

You can smell it in the air! Summer is just around the corner, which means… little dresses, bikinis and denim shorts (arghhhhh). Might I suggest, if you want to fit into the above mentioned, then you should start cracking the whip by getting down on your mat now!

A favourite pose of mine are the old planks. I know you might hate them and I did at first, but they are probably the most effective poses that have given (if anything) my stomach some superb toning and shape. You see, when you’re in a plank, your body is forced to switch on it’s core to stabilise and hold you up. The more you push your shoulder blades (full plank) or hips (side plank) to the sky, the more clenched your core is. This builds toning to your core muscles, and when you build your muscles up, the fat around the muscles starts to dissolve away. Which means…hello abs!

So, as Summer is just around the corner, I say you better start practicing your planks so you can then look down and smile at those dreamy abs of yours in that incy wincy bikini of yours.

So, here are my planks that got me in shape!

THE HIGH PLANK

  1. ALIGNMENT
    1. Start by aligning your feet hip width distance apart, hands directly under your shoulders and neck nice and long.
  2. PART 1
    1. Hold in a high plank for 30 seconds (50++ seconds if you’re more advanced)
    2. Now lower yourself down onto your forearms
    3. Head back up again so your in a high plank
    4. Repeat this for 1 minute
    5. REST FOR 30 SECONDS
  3. Repeat again part 1 x 5 times.

Bianca Cheah, high plank Bianca Cheah, low plank

THE SIDE PLANK

  1. ALIGNMENT
    1. Start by aligning your feet hip width distance apart, hands directly under your shoulders and neck nice and long. Now move all your weight onto your right hand and swivel your right foot so your left foot is on the top of it (advanced version, bend your knee) . Raise your hand high to the sky for balance.
  2. PART 1
    1. Hold in a side plank for 30 seconds (50++ seconds if you’re more advanced)
    2. Repeat the opposite side and hold for 30 seconds (50++ seconds if you’re more advanced)
    3. REST FOR 30 SECONDS
  3. Repeat again part 1 x 5 times.

Bianca Cheah, side plank

Advanced Version

Bianca Cheah, Side Plank

Intermediate Version

Bianca Cheah, Side Plank

Beginner Version

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