Most of us are short of time and want to get the most out of a workout in the quickest time possible. Compound exercises allow us to do just that.
This week I have taken three planks which are extremely effective even if you simply hold them, but layering various movements on top can tone you up from head to toe.
Front Plank.
Adding a push up and raising a leg works the core, upper body and gluteal muscles (buttocks). Be sure to maintain pelvic and shoulder stability. This is very challenging so modify by resting your knees on a thick mat or folded towel. Always engage the core, pulling the navel to spine and breathe continuously.
Side plank.
Still working the upper body, the side plank works the obliques which wrap around the sides of your body which, together with the other torso muscles will improve posture and maintain spinal health. By adding the leg movements, you will also strengthen and tone the inner and outer thighs.
Adductors.
If you feel too much pressure in your wrist or shoulder, rest on your forearm. Test your level by lifting the lower leg. If your top leg and knee will support you, thread the needle by stretching your lower leg forward and back. The inner thigh of the top leg will be working very hard.
Abductors.
Again, either on your hand or forearm, raise the top leg. If you aren’t strong enough yet, rest on the lower knee and raise the top leg. You can circle the top leg, lift and lower, pulse at the top or stretch the leg forward and back. The outer thigh of the top leg will feel it.
Reserve plank.
Works the triceps, especially if you add a triceps dip. Also works the core to maintain stability of the pelvis and then the glutes of the supporting leg if you choose to the lift alternate legs. You can lift a straight leg and hold whilst dipping or just alternate. To modify, bend the knees and dip.
