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Get In Shape With This 20 Second Workout
by: Shawn Ferrando
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Q: My time is limited for my workouts, is there one good over all ab exercise that I can do on a regular basis?

-K. Eldridge, Coto De Caza

A: Yes, the Plank Pose. There are several variations of this exercise that can be preformed at any level of fitness. This simple move can easily be accomplished at home and on a regular basis will tone your abs, arms and shoulders. This move tightens and tones all the abdominal muscles, gives your arms and shoulders definition, and strengthens your back and legs as well as your stabilizer muscles. You will develop a stronger core, which will make you look and feel better in everything you do.

• Start on your hands and knees, with your wrists directly under your shoulders. Your arms should be straight, your fingers pointing straight ahead and your knees lined directly under each hip.

• Contract (draw in) your abdominal muscles, pulling your navel toward your spine so your body forms a straight line from your head to your hips. Find your center of balance so your arms and thighs are vertical and parallel to each other.

• Slightly raise one of your legs and extend it behind you. Place the ball of that foot on the floor. Extend the other leg behind you and place the ball of that foot on floor, maintaining your torso position.

• As you balance on your hands and the balls of your feet, your body should be in the Plank pose, forming a straight line from your head to your heals.

• Keep your buttocks contracted and your leg and abdominal muscles tight in order to maintain the position. Hold this pose for 30 seconds.

• Perform the exercise 3-4 times a week. As you progress, strive to hold the Plank position for 45-60 seconds or longer, lower and repeat for 3-5 repetitions. You can change the degree of difficulty by raising one leg at a time and holding your position.

Beginner

Intermediate

Intermediate/Advanced

Beginners: This exercise can also be performed resting on your forearms, making fists with your hands. Hold the plank position for 20 seconds. Work yourself up gradually to the advanced move. As you progress, extend the time of the exercise, lower and repeat 2-3 repetitions.

Tips on Form: Don’t let your stomach sag toward the floor; it will place stress on the lower back that could lead to injury. Don’t let your head drop or your shoulders hunch up toward your ears; if you do this, your arms, shoulder, back and abdominal muscles will be doing less of the work. Don’t let your hips lift up into a V position; doing so will give you less core strength.

*No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.
 

Owner of Shawn Ferrando Studio Fitness, Shawn Ferrando, has over 24 years professional experience in the health and fitness industry. Shawn has numerous National certifications including the National Academy of Sports Medicine Certified Personal Trainer, National Academy Of Sports Medicine Advanced Specialization Sports Fitness Specialist, National Academy Of Sports Medicine Certified Core Stabilization Training, O.C.C. Fitness Specialist/Personal Trainer, Apex Certified Trainer, AA Nutrition Education, Certified Fitness Nutrition Specialist, Indoor Cycle Certification. Shawn has extensive experience in rehabilitation training (post injury/pre-post surgery), sport specific training and is CPR/AED Certified through the American Heart Association. Shawn is also a member of the world’s largest associations of Health and Fitness Professionals, Idea Health and Fitness Association and the American College Of Sports Medicine.






Shawn's Studio Fitness
30555 Trabuco Canyon Road # 101
Trabuco Canyon, CA 92679
949.292.1799
www.ShawnsStudioFitness.com

 

 To contact Shawn directly, please email her at Shawn@ShawnsStudioFitness.com  

 

 


Owner of Shawn Ferrando Studio Fitness, Shawn Ferrando, has over 24 years professional experience in the health and fitness industry. Shawn has numerous National certifications including the National Academy of Sports Medicine Certified Personal Trainer, National Academy Of Sports Medicine Advanced Specialization Sports Fitness Specialist, National Academy Of Sports Medicine Certified Core Stabilization Training, O.C.C. Fitness Specialist/Personal Trainer, Apex Certified Trainer, AA Nutrition Education, Certified Fitness Nutrition Specialist, Indoor Cycle Certification. Shawn has extensive experience in rehabilitation training (post injury/pre-post surgery), sport specific training and is CPR/AED Certified through the American Heart Association. Shawn is also a member of the world’s largest associations of Health and Fitness Professionals, Idea Health and Fitness Association and the American College Of Sports Medicine. To contact Shawn directly, please email her at Shawn@ShawnsStudioFitness.com
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