The Plank Workout That Will Tone Your Abs, Sculpt Your Tush, and Strengthen Your Arms
You might have already heard about the Plank workout, but do you actually know why Planks are so great? It’s because each move shifts from your center of gravity and forces the muscles in the abdominal, arms, back, and glutes to stabilize in the body.
The creator of this Plank infused cardio fitness program is Liv Tyler’s professional body trainer David Kirsch.
To start the Kirsch method, which contains different types of variations of the standard plank position, all you need is a clear space on the ground.
Complete the entire cycle three times every week, take 30 seconds between each exercise to roll your wrist and shoulders, and you’ll get stronger, incredibly toned muscles.
Perform 10 to 15 reps of each exercise.
Plank Row and Kickback
Start in a plank position. Grab a dumbbell, bend your torso and bring your elbows up. Exhale as you kick your arms back and then slowly return to the starting position. Pause, then reverse the movement to return to the starting position. Complete all 10 to 15 reps, then switch sides and repeat.
Plank with Front Raise
Start in a plank position with your right hand on a dumbbell. Extend your arm straight out in front to shoulder height, keeping your hips parallel to the floor. Lower slowly back to starting position. This makes one rep. Complete 10 to 15 reps, then switch sides and repeat.
Rotating T Extension
Start in a plank position. With your abs engaged, rotate your right shoulder and hip up toward the ceiling in one fluid movement, twisting your feet so that the inside of your right foot and the outside of your left foot rest on the ground. Extend your arm so that it’s pointing towards the ceiling. Return to starting position. Complete 10 to 15 reps.
Start in a plank position. Move your right knee to your chest and kick it out to one side. Repeat this with your left knee. 30-60 seconds repetition is considered to be perfect.
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