No Crunch Core – Plank Series

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Looking to firm your core but tired of crunching? Here is a plank series you can do anywhere that will tighten the core and strengthen the ab muscles. Read more and see the plank series video. Workout included.

 

Check out the video of an easy and effective – glutes, shoulders, and core exercise. It combines the strength of yoga, stimulates the core and energizes the entire body. Use your favorite yoga mat or towel.  I recently found this one that I am really enjoying Gaiam Premium Print Yoga Mat .

 

Since this is a series and not a full workout – you could try adding it to the end of the Monday Quickie Workout or the Dynamite Deltoids. Both workouts could use this series at the end and bump up the challenge for you! 🙂

 

Begin in the push-up position, or “Plank pose”. Hold the beginning pose for about 3-5 deep breaths. Press back into downward dog. Pause and hold for a few breaths.

plank pose strong core laura mak

Plank pose shown by Laura Mak

 

Downward-dog-laura-mak

Downward Dog

 

Plank lifting one leg to a hold

Plank with one leg raise

 

Plank curling the heel into the booty

Plank with one leg lifted and knee bent

 

Return to one leg lifted plank

Move forward into the plank pose. Lift the left foot off the ground about 6 inches while keeping the body straight and the abs pulled in towards the spine. Pull the heel into the glutes. With a straight leg, lift it up again about 8 inches this time.

Place the foot back to the ground and repeat on the other side.

Try this exercise series 8-12 times on each side. Take a 30 second pause in between sets and repeat three times.

 

Click here to watch the video

 

Laura Mak Plank series to tighten the core

Laura Mak Plank series for tight core

 

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I would be HONORED if you would consider doing any/all just ’cause you’re so darn fabulously sweet 🙂

It will really make me SMILE really really big 🙂

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