Connect Bridgeport
Ad
FacebookTwitterInstagramYouTubeRSS
  • Home
  • News
  • Sports
  • Community
    • Community News
    • Anniversaries
    • Announcements
    • Arts & Entertainment
    • Calendar
    • Churches
    • Clubs & Organizations
    • Directory
    • Farmer's Market
    • File Complaint
    • Greeting Cards
    • Library
    • Lost And Found
    • Obituaries
    • Parks & Recreation
    • Sponsorships
  • Trading Post
    • For Sale
    • Local Deals
    • Services
    • Yard Sales
  • Visitors
  • Relocation
  • Education
  • Jobs
  • Alumni
Ad

STRONG Idea: 12 Days of Fitness; Day 1

By Emily Stapleton on December 02, 2013 from Strong Ideas

On the first DAY OF FITNESS, my trainer gave to me a 1-minute plank.
 
This is the first of a series of 12 posts designed to encourage you to meet the challenge of exercising for 12 consecutive days during the holiday season. If you’re just tuning into this challenge, click here for more details.
 
The exercise of the day is a plank. The plank is a very simple, yet very effective exercise with many variations. The best way to describe a plank is the starting position for a push-up.  Read on for more specifics:
 
·         Your weight is supported by your hands and feet (for the purpose of this challenge I’m describing a high plank).
·         Your feet are hip width apart.
·         Your shoulders are directly over your hands.
·         Your neck is extended so that your spine is in neutral position. The best way to accomplish this position is to focus your eyes on the floor in front of your hands.
 
That’s your basic body position…but there’s more to it.  As you hold your plank, focus on the following:
 
 
 
·         Attempt to make your shoulder area as flat as possible. This is done by activating the lat muscles (the area between your shoulder blades)
·         Pull your belly button in toward your spine to activate the inner core muscles.
·         Gently contract the glutes and hamstrings (just squeeze your butt muscles slightly).
·         Breathe.  Take slow breaths in through the nose and out through the mouth.
 
So why plank?  The benefits are many:
 
1.    Build core strength.
 
The core includes every muscle from your chest and upper-back down to your glutes. The plank is one of the most effective core strengthening exercises.
 
2.    Increase flexibility.
 
While it doesn’t feel like a typical stretch, the plank increases flexibility around your shoulder area, through the hamstrings, and even in the arches of your foot.
 
3.    Improve posture.
 
A stronger core enables you to stand up straighter and hold your stomach in for an overall improved posture.
 
4.    Boost mental toughness.
 
This is my favorite benefit of the plank.  By pushing yourself to hold your plank just a little longer, you’ll boost your overall mental toughness.  Here’s how I do it: When I feel like I can’t possibly hold that position any longer I take three long deep breaths…and focus.
 
If you didn’t do it before you read the post, now’s the time to try your 1-minute plank.  If you’re new to planking you may not be able to hold it for the entire minute. That’s okay. Take breaks if you need to.  Remember, only you can determine how to use this challenge, click here for some options.
 
I’ll be back tomorrow for day 2.  Until then, enjoy the hustle and bustle of the holidays, but don’t forget to take care of yourself.
 
 
Emily Stapleton

Share

Leave a Comment
Login or register

Leave a Comment

Log in or create an account to post a comment.

Sign up/stay connected

Create your profile to start adding photos, posting comments, and more.

SIGN UP

Ad
Ad
Ad

Blogs [ view all ]

  • Photo

    From the Bench: Recalling My Friend D.D....

    It was mentioned in the obituary. In fact, it was very concise and to the point in a memorial so loaded with good deeds an...

    Posted by Jeff Toquinto

  • Photo

    Time Travel: Johnson Avenue "Pre-Sheetz"...

    Look familiar? If it doesn't, it's because today this area of Johnson Avenue is completely built up. Th...

    Posted by Dick Duez

  • Photo

    Crisis Chronicles: It Takes a Village

    Around 5 p.m. on Friday, May 30th, my phone started buzzing with weather alerts. This spring has been particularly int...

    Posted by Tim Curry

  • Photo

    It's Happening: Baylor Comes Home

    Many have been following the journey of 2-year-old Baylor Waggamon since early-2025 when he was awaiting a heart transplan...

    Posted by Julie Perine

  • Photo

    The Grapevine: Enjoying the Wheeling Sym...

    Once again, the residents of Harrison County will have the opportunity to celebrate the Fourth of July with a performa...

    Posted by Rosalyn Queen

  • Photo

    ToquiNotes: Unlucky 13-Year Anniversary ...

    It was August 20, 1970, when what many will consider the worst storm in Bridgeport’s history took place. A torna...

    Posted by Jeff Toquinto

Calendar [ view all ]

Tue
8

Kidding Around Yoga (Bridgeport Public Library)

Tue
8

NARFE MONTHLY MEETING

Thu
10

Tech Savvy: Rebooted (Bridgeport Public Library)

 



Bridgeport, WV
Editorial Board Advertise Privacy Policy Contact Us
FacebookTwitterInstagramYouTubeRSS

©2014 Connect Bridgeport.