Updated: Aug 15, 2019
So many of us nowadays have posture issues because of the amount of time we sit in front of computers, game consoles, or our phones and devices. This leads to a whole host of problems for our poor bodies, which are forced into unnatural postures for hours on end!
We end up with tight muscles in our chest, hips and shoulders – and our upper backs and triceps muscles can get weak. Plus, our necks and low backs can take a real beating! Standing all day at work (like hairstylists, bank tellers, etc.) also can take a toll.
There are things you can do to help guard against all of that. Planks are one of the best posture-building exercises out there. But if you’re anything like me, you might find that after a while... they can get a little boring. The good news is, there are a few things you can do to make planks more exciting AND more challenging. All you have to do is incorporate some movement!
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Then try these moves to have a little fun and mix up your plank variations:
Plank with arm slide:
Get into a plank position (as described in your manual) from your knees or toes. Keeping your body stable, slowly slide your right arm forward in front of you, and then slide it back into place. Repeat on the other side, for a total of 5 to 10 times each side. Make sure to breathe.
From your plank position, spell the alphabet with your belly button! This is ALWAYS a fun one! 😂 (Just be careful to keep solid form on your plank.)
Plank with leg lift:
Again, assume the plank position. If you are doing your plank from your knees, lift your right knee from the floor, pressing into your right foot and squeezing your glutes. Hold for 1-2 seconds, and lower, before repeating on the left side.
Meanwhile, if you’re doing your plank from your toes, squeeze your right glute and lift your right foot off the floor for 1-2 seconds and lower, being careful to hold your hips stable. Repeat on the other side. Repeat for a total of 5-10 times each side.
There are so many other variations, too: “spiderman” planks, where you draw your knee toward your same-side elbow, or plank shoulder taps, where you slowly and carefully tap your right shoulder with your left hand, and alternate sides.
Experiment and vary your planks for the best results!
If you need a little help, reach out to me and let's talk about a great solution for you!