Planks are an incredibly beneficial exercise, offering numerous physical and mental health benefits, including improved core strength, posture, and overall body stability. Join Syd as they guide you through a series of exercises designed to target your core and shoulder muscles, all from the comfort of your home. This routine is perfect for those short on time or without access to equipment.
Core and Shoulder Workout Plan [printable checklist]
Print this checklist to track your progress during your core and shoulder workout at home.
Equipment needed: Just a mat or rug for your hands, if desired. No other equipment required!
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Exercise
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Description
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Sets and Reps
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Downward dogs
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Bend forward, with the hind legs extended upward and the head and forelegs facing down.
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4 Sets of 20 Reps
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Shoulder taps
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High plank, then lift one handoff the ground and tap the opposite shoulder, then return that hand to it's original position. Repeat on the other side.
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4 Sets of 20 Reps
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Slow mountain climbers
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A variation of the traditional mountain climber performed at a slower pace to focus more on strength and control.
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4 Sets of 20 Reps
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Commando planks (Alternating arm planks)
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Move from a high plank position to the forearms and back again without swinging, lifting or dipping your hips.
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4 Sets of 3 Reps (1 set per side)
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Why Planking Is So Important
- Core Strength and Stability: Planks primarily target the core muscles, providing stability, improving balance, and enhancing overall strength.
- Improved Posture: Regular planking strengthens muscles that contribute to good posture, reducing the risk of back pain.
- Injury Prevention: A strong core supports your spine, reducing the likelihood of injuries and promoting proper alignment.
- Full-Body Workout: Planks engage muscles in the shoulders, arms, glutes, and legs, making it an efficient exercise for overall body strength.
- Flexibility: Planks enhance flexibility in posterior muscle groups, improving your overall range of motion.
- Improved Balance and Coordination: Holding a plank position requires balance and coordination, benefiting sports and physical activities.
- Increased Metabolism: Planks boost metabolism and help burn more calories by engaging multiple muscle groups simultaneously.
- Mental Benefits: Planking requires concentration and focus, helping reduce stress and improve mental clarity.
- Versatility and Accessibility: Planks can be done anywhere without equipment, making them convenient for all fitness levels.
Tips for Effective Planking
- Proper Form: Keep your body in a straight line from head to heels, engage your core, and avoid letting your hips sag.
- Breathing: Inhale deeply through your nose and exhale through your mouth. Maintain steady breathing to support your core.
- Consistency: Incorporate planks into your routine regularly. Start with shorter durations and gradually increase the time as your strength improves.
- Variations: Try different plank variations such as side planks, forearm planks, and plank reaches to keep your routine interesting and challenging.
Consistency is Key
Importance of Nutrition
Nutrition plays a vital role in achieving optimal results. Ensure you’re consuming enough protein to support muscle growth, carbohydrates for energy, and healthy fats for overall health.
Boost Your Fitness Fun with OutWellness ATX!
At OutWellness ATX, we understand that reaching your fitness goals can be challenging, but we’re here to make it fun and exciting! Our expert trainers and physical therapists are ready to craft a personalized plan just for you. Whether you’re looking to amp up your core and shoulder workouts or need some tips on form and nutrition, we’ve got the skills to help you out. Contact us today to schedule a consultation and kick off your journey to a stronger, healthier, and happier you!
Note: Always seek professional advice to ensure your workout routine is safe and effective for your individual health needs.
