Training Thursday: Planks, planks, planks

This week's Training Thursday is basic but it'll have wincing Holy Mother of Mercy probably after the first set. The workout consists of 3 variations of planks, each performed for 30 seconds. Beginners may shorten this time, and may take rests between each plank. More advanced trainees will perform all of the planks in succession and rest at the end of each set.

Planks explained...

Table top plank: Get onto all fours. Make sure your hands are directly under your shoulders, and your knees are directly under your hips. Curl your toes underneath, slightly tuck your tailbone under and lift your knees only about an inch off the ground. Imagine that you are pushing the ground away from you and keep your spine in a neutral position. Keep your gaze down at the ground to avoid hyper-extending your neck. Hold here.

High plank: From the table top plank, walk your feet back and extend your legs. Keep the torso exactly as you were in the table top plank, and hold here.

Low plank: Carefully walk your hands down towards the ground so you are resting on your forearms. Legs are still extended long, tailbone is still slightly tucked under, and once again you are pushing the ground away from you to engage all of the core muscles. Hold here.

Do you remember that hot lava game from when you were a kid? Imagine you are playing it again and do NOT let your knees come in contact with the ground until you have completed your final plank in the series. Rest for 30-60 seconds between sets.

To make this even more challenging, reverse the order with every set. Aim for 3-4 sets total.

Happy sweating :)