ROTATING PLANKS

Let’s get that side plank moving! Extra point if you have someone add extra resistance!

There are several ways to set up a side plank. You can start on your wrist and the side of your foot, you can start on your elbow with your hips stacked, or you can start on your knee and elbow. Regardless of how you start, you’re going to engage your core and lift your hip off the ground. Now without drop your hip, you;re going to drop your opposite hand or arm down and flip to the opposite side.

Repeat until you can no longer hold good form, keep air in your lungs, or continue without screaming obscenities!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Congratulations on making it through the #30daycorechallenge! 

SIDE PLANK

By now we’ve mastered the plank, so let’s take it side ways! Working on stabilizing with distractions will help you to master this move!

There are several ways to set up a side plank. You can start on your wrist and the side of your foot, you can start on your elbow with your hips stacked, or you can start on your knee and elbow. Regardless of how you start, you’re going to engage your core and lift your hip off the ground.

The goal is to hold this position as long as you can maintain good form and core contraction.

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

We made it to Day 30: Rotating Planks! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

PLANK LIMB LIFTS

Today we’re going to combine two exercises we already learned, a version of shoulder taps and leg lifts! I recommend some fury motivation, but sometimes putting something under your hips will help you keep them high!

We are going to start our plank on our forearms. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Keeping your shoulders and hips square, start by extending one arm straight out in front of you and then the other. Next, lift one leg and then the other.

I like to do a set about of time or reps going clockwise and then reversing and going counterclockwise. Whatever works for you while you keep your core engaged.

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Let’s get a little sideways for Day 29: Side Planks! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

HIP TOUCHES

Channel your inner Shakira, We’re about to get our hips moving! Get yourself together and keep your shoulders squared to the ground!

We are going to start our plank on our forearms. Make sure your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Keeping your shoulders square, we’re going to drop one hips down to touch the ground. Return to the starting position and then drop your hip on the other side. Exhale each time your hip touches the ground and inhale as your pass through forearm plank.

Keep your core tight and do this exercise for reps or time depending on your abilities!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

I hope you’ve been practicing, up next we’re going to combine exercises Day 28: Plank Limb Lifts! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

MOUNTIAN CLIMBERS

Let’s take it back to the old school- I mean grade school, but let’s add a twist and work to the beat!

We are going to start our plank in push-ups position. Make sure your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Lift one leg and tuck your knee into your chest and to the outside of your elbow. Without returning to your starting position, switch to the other side. Use your breathing to focus, exhale as you crunch your knee in and inhale as you extend.

Keep your core tight and do this exercise for reps or time depending on your abilities!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Let’s honor Shakira and get our hips moving with Day 27: Hip Touches! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

PLANK KNEE INS

Now that our upper body is feeling the challenge from our core work, let’s target those loser abs! Take advantage of the free moments you have in you’re day, you never know when the crazy will start again!

We are going to start our plank in push-ups position. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Lift on leg and tuck your knee up into your chest. Extend to place your leg back down and repeat on the other side. Use your breathing to focus, exhale as you crunch your knee in and inhale as you extend.

You can repeat several on one side and then switch to the other or alternate until your core is feeling the burn!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Talking it back to the old school with Day 26: Mountain Climbers! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

PLANK UP DOWNS

Having done four days of plank work, I’m hoping your shoulder stability is ready to take it up a notch. No matter what’s standing in your way, work to accomplish your goals.

We are going to start our plank in push-ups position. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Drop one arm down to your forearm, then the other side. Once down in a forearm plank, push back up into a plank on your hands. Control your breathing to stabilize the movement.

Plank up down are challenging, the biggest challenge being keeping your form. Focus on form and do as many as you see fit- remember to push yourself!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Five days into the plank portion, I hope you’re feeling it! Next up Day 25: Plank Knee Ins! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

PLANK LEG LIFTS

Now that we’ve gotten our upper body moving in a plank, let’s switch to our lower body. Next month will focus on our tuckus, but it doesn’t hurt to get started now!

We are going to start our plank in push-ups position. If you find this a bit too challenging, feel free to drop your forearms Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Lift one leg straight up without moving your hips, then repeat on the other side. Use your breathing to focus and exhale each time you lift a leg.

Leg lifts can be done for time or reps, just focus on keeping your core engaged.

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Stay Tuned Day 24: Plank Up Down! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

SHOULDER TAPS

Adding movement to a plank can be very challenging but equally as rewarding. Nothing says don’t fall like something important underneath you!

We are going to start our plank in push-ups position. If you find this a bit too challenging, feel free to drop your knees. Make sure your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Lift one hand and touch the opposite shoulder, then repeat on the other side. Use your breathing to focus and exhale and you tap each shoulder.

Shoulder taps can be done for time or reps, just focus on keeping your core engaged.

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Up next Day 23: Plank Leg Lifts! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

PLANKS

Getting up off the mat can sometimes be a great way to take your core work to the next level. The following 10 days will be just that, 10 different plank variations and 10 different ways of Fuzz attacking me while I do them!

We are going to start our plank in push-ups position. I this hurts your wrists, we can take it down to a forearm plank. If you still find this a bit too challenging, feel free to drop your knees. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Use your breathing to balance, focus on stability, and keep your core tight!

It’s best to hold your plank for a set amount of time. Challenge yourself to constantly improve the length of time you can hold while you constantly contract your core.

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Up next Day 22: Shoulder Taps! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com