The Most Underrated Ab Exercise

PLANKS.

It may not look like much, but the Plank can’t be beat for building a strong core from the inside out.

MASTER THE PLANK

It’s essential to master the basic front plank before moving on to more advanced variations, because it teaches the foundational cues that make all planking movements effective. And when done consistently and correctly, it will—not can, will—confer mega strength benefits.

Start off by getting into a basic plank position: propped on your forearms, elbows in line with your shoulders, legs shoulder-width apart, and your toes planted firmly.

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The most important element of a good plank is a neutral spine or “flat” back. The most common problem I see in planks is a sinking low back, but the second-most common problem is an arched back with the hips in the air. To keep a neutral spine, imagine pulling your belly button back towards your spine.

Another element of a good plank is proper shoulder position. Be careful not to shrug the shoulders up toward your ears. The final element is head position. Do your best to keep your head neutral, like it is when you stand straight and stare forward. Resist the urge to crane your neck up or let your head droop down towards the floor.

If you do it right, your body should form a straight line from your head to your ankles. If this isn’t easy, good. Planks are not supposed to be easy. 🙂

Once you’ve mastered the basic plank, you can move onto some fun variations!

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JOIN THE #F4SCHALLENGE

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ATTENTION: NEW CHALLENGE IN THE WORKS!

This Challenge will follow a totally new format- with 4-days/week workout plan (home or gym) + nutrition guidelines + videos to ensure proper form + constant contact with your very own personal trainer! 🙂

Start date is set for Feb. 23rd into the first week of April, but enrollment begins NOW!

The Challenge is $50 USD and includes EVERYTHING  you need to jumpstart your fitness journey! NOTE: This is one of  the cheapest Online Personal Training Programs on the market. Your training costs LESS than $10/week and LESS than $2/day! Give up your daily Starbucks for 6-weeks and your training will pay for itself! 🙂

I will select 1-2 winners from the Challenge based on their progress pictures and support of the Challenge and it’s participants. The winner(s) will receive a $75 gift card towards the store of their choice!

MAKE 2015 YOUR YEAR & OWN YOUR STRONG!

For more information please fill out the contact form below & I will personally get in touch with you!

Fit Figure Training: 2 Months In!

Ciao! 🙂 Feeling super motivated today.

I’m currently 2 months into my Fit Figure Training Program. I’ve seen a few changes in my body, especially my upper body (back/shoulders/arms) and my overall strength is on the rise. Sometimes I get discouraged. This whole process has been trial and error with me, especially when it comes to my nutrition. All I can do is stay positive and do what I need to do, whole-heartedly.

I have been working my booty off in the gym! That’s never been a problem. I love working out. Sure, some days it takes a lot of motivation to drag myself out of bed and into the gym- but once I’m in there, I’m IN there. The most difficult part about this process for me is, hands down, the nutrition. I can honestly say that I haven’t been sticking to my nutrition guidelines, completely. Some days are better than others. Some days I get so busy that I can’t make time to eat and I end up completely stuffing my face when I get home from work in the evening. But I’m learning and I’m growing.

I recently began setting aside a day during the weekend to prep my meals for the week. I’ll cook my protein and veggies and put them in Tuberware containers. This approach has helped a lot. That way, I know the exact nutritional information for what I’m eating and I can just grab it when I’m on the go. I don’t prep every meal. I eat 4 meals a day so I’ll prep 2 out of those 4 meals because lately I have been eating the same thing everyday for breakfast and I like to cook something fresh for dinner (unless I have to teach a late class that night, then I’ll prep a meal to bring with me) 🙂. I strongly recommend meal prep to anyone looking to get fit!

I will do a meal prep post following this one to give you all more information on how and what to cook! 🙂