Sunday, September 29, 2013

Plank Challenge!

The intrepid Bangkok Runners are starting a plank challenge - care to join us?

We're starting easy on October 1st and increasing the time we hold an abdominal plank position each day for the rest of the month.

Why do planks?

They are thought (by some, since there is never agreement on these sorts of things) to be the best all-around exercise for your abdominal muscles.

A strong core provides stability and power and enables athletes to hold proper form for longer periods - helpful for runners climbing hills or finishing long races - and it improves balance, which makes for a stronger showing on trail runs, not to mention tennis matches, soccer games, or basketball games.

modified side plank for seals
photo: Intent Blog
Maintaining strong muscles in your abs, lower back, and glutes also reduces the strain on the lower back, knees, and hamstring muscles.

Planks are safe, effective, and efficient, but form is important, so here are two versions of how to do a plank: the guy version and the gal version.

Don't forget to complement the standard front plank with side planks and bridges for your obliques and back/glute muscles.


If you want to join us remotely, here is our schedule (and no, LinDa, you cannot just sign up for Days 13 and 19!):


Once you've held the plank for 5 minutes, I think you deserve another rest day. But if you're itching for more variety, or just don't ever want to see a plank again, try a few of the favorite ab exercises of 20 fitness experts!

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