In this video, I wanted to go through a little bit of a tweak or an alternative exercise if you are bored of doing the regular floor plank exercise. You can do this suspension training exercise that replicates the plank but it’s a lot more fun and challenging.
Keeping your workouts fun and changing them up is important to stay motivated as well as continuing to challenge your body. If you do the same exercises over and over, you are missing out on working different muscle groups and different movement patterns that could benefit you. Your body also becomes more efficient at an exercise when you do it over and over again, which means you burn less and less calories as you do it. Switching things up will have you burning more calories, working different muscles and hopefully you will have more fun working out.
Keeping your core strong is essential for health and wellbeing. Our movements often originate from the core, and having a strong core is like having a stable base. If your core is strong you are less likely to injure yourself in other areas, and you will get stronger in other workouts.
The plank is an amazing exercise because it not only targets your core, but works your entire body. In this variation, your arms and shoulders are really going to have to work to keep your body in alignment. If you don’t already practice the plank exercise, try adding it into your routine.
CLICK HERE to watch the YouTube video.
I will get Andrea to demonstrate it.
Suspension Arm Out
You need to have a suspension trainer secured in a good spot. Most suspension trainers will have an option to secure it in the door frame, or clips to secure onto stable hooks. Face away from the attachment point, place the straps over your shoulder and grab the handles. Assume a good plank position with your head, shoulders, hips and knees in line. Bring your arms overhead. Extend to a point where ideally your arms are straight in line with your ears. Make sure not to hyper-extend your elbows. This exercise is challenging your abdominal area.
If you find you are unable to keep good form when you bring your arms up, do not bring your arms as far up. You don’t have to bring them up at all. You want to avoid rounding your lower back. It will take a lot of core strength to keep your spine in a neutral position, so you can slowly work up to fully extending your arms overhead.
Start with holding this position for 10 seconds. Repeat 2 or 3 times. As you progress, work up to a 30 second hold. Always make sure your form is correct.
Give that exercise a go. If you are looking for an alternative to the regular floor plank exercise, perform the Suspension Arm Out.
Rick Kaselj, MS
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