I’ve been really focusing on abs lately as I admit that I held off for a while on serious training for that region after my second c-section. I guess now that Will is 14 months old I can’t use him as my excuse not to train abs hard anymore!
So, I recently started my plank routine full force and I’m noticing that not only are my abdominal muscles coming in with more definition, but I’m feeling much stronger in my back. Just like many of you, when I’ve done a lot of lifting of kids or moving of stuff, I sometimes feel it in my back. Since reincorporating planks on a routine basis, this is happening a lot less.
Here is what I’ve been doing as of late and I’m sure over time it will continue to evolve as most of my workouts do 
(I usually do these after I’ve done a cardio or power workout, so I’m already warm – but make sure you’re warmed up first!)
Elbow Planks in frontal position – hold for about 20 seconds then release down. Repeat 3 times.
Side planks on the Right side – elbow support, either on knees, one knee out, or both feet side – stretch top arm up to ceiling – hold steady for about 10 seconds then add movement moving down and up for 8 reps. (Don’t forget that you’re working the side closest to the ground primarily)
Change to the left side.
Do three sets of the Right/Left side planks
Push up plank position – move into push up position – make your body one long plank and hold steady for about 10 seconds. Add slow alternating leg lifts R/L for 8 reps total. Release bottom to rest then do this one again.
Wide V plank position – move into push up position but place your feet as wide as you can and hold steady for about 10 seconds. Add alternating arm lifts R/L for 8 reps total. Rlease bottom to rest and then do this one again. (“arm lifts” aren’t a great description – i alternate touching one arm to the same quad – R hand reaches to R quad, left hand to left quad..) Good gracious I’ll be glad when I have the website up with pictures!!! This one is hard to explain…
Move back into original plank position on elbows – hold steady for 20 seconds then release.
Rest – then add alternating leg lifts R/L for 8 total. If you do these on your knees, simply extend the leg behind you.
I’m trying to get this in three times a week right now and as I mentioned before, I usually do them after cardio or power training when I’m well into my workout and warmed up sufficiently. Hope you enjoy it!
Happy planking!
Steph
January 21, 2009 at 7:43 pm
Stephanie, my wrists are really weak and I feel discomfort when I do planks on my hands. Are planks as effective on my elbows?
January 21, 2009 at 8:33 pm
ahhh stephanie, i need some training advice. i am 54 today, and have been firming for 20yrs. i love to workout, always have. but, as i age it is getting harder and harder to keep my motivation. well, maybe not my motivation, but i get soooo worn out. and i take my rest days. i used to not, but i do now. at least 2 a week and sometimes 3, just depending on how exhausted i am. there are days that i am so incredibly tired, i can barely move. i don’t understand it. i have regular checkups from my doc and all is well. as a matter of fact, he wishes all his patients were in as good a shape as me. LOL! but, i want to keep working out like i always have, i’m just wondering if that is realistic as i age. i can still do all the workouts and even the new ones. the 3 latest ones are really hard. i can do all of them. but, the fatigue some days is overwhelming. do you or anyone here have any comments on this. or does anyone else experience this? i also am very active in my normal life. i have horses, grandkids, and i work part-time at my equine vets office, which is all physical. so, i do alot, but i still feel like i should not get so tired. what do you think?
thanks cathy
January 24, 2009 at 6:52 am
Cathy:
I can totally relate to how your feeling both from my experience after having my kids and just from talking with a lot of other women. I bet your physician does wish all of his patients were as fit as you are!!
On the aging thing…. I’m 36 years into this life so I can speak from my personal experience of what it was like to go from a 20-something who had all the time in the world to a mom with a full time job, 2 small children and a body that just wouldn’t seem to want to do what it used to for exercise…
I think if you feel that you need to rest – you mention fatique – that you should listen to your body. NOW the trade off on this as I have learned first hand, is that if you take more rest days, nutrition becomes even more important. I went through a phase when I couldn’t do anything that I used to do hardly. I couldn’t even get through some of the workouts that I wrote and led!!
So, I backed down a little bit on my weight training, incorporated more resistance band work and core training, and made sure my nutrition was extra clean. And you know what? I now weigh less than I did when I shot any of my old workouts and I feel much stronger and not so worn out. I also am crazy about splits and rather than trying to do the whole kitchen sink approach by doing all of my muscle groups every workout, I pick apart my body.
I also make sure that I keep up with my supplements and drink plenty of water. I use protein shakes and try to get in more fresh fruits and vegetables.
Now, this is an ever-evolving journey just as I believe fitness should always be. After all, how boring would it be to do the same thing again and again and again? Some days I feel like I can hit the heavy weights full force and others I feel like my body is asking for some gentle core work and stretching. I respect what my body tells me knowing that I’m doing my part on the nutrition end as well.
Keep a log of what you do and how it makes you feel. Figure out which workouts make you feel strong and powerful and those that make you feel uncomfortable or completely exhausted. Working out shouldn’t wear you out!!
I think if you’ll keep a log and then figure out what does YOUR body need, what does it respond to, and change things up accordingly, you’ll see that you can continue to workout as you’re accustomed to doing but that you’ll feel energized. Listen to you body!!
I hope that helps and this is one of those times I wish we could sit down for coffee (with fat free creamer of course!) and really talk in detail. In the mean time, please keep me posted on how you’re doing.
Have a wonderful weekend and thanks for stopping by!
Steph