The Dreaded Plank // How + Why

Written with love, by Nikki Lian

You constantly hear me talk about your core in the mini workouts I provide for you.  So many of my workouts engage the core not only because the majority of people out there want a flat stomach, but because with a strong core one will have less back issues. That's why sometimes these exercises are very uncomfortable for the lower back. It's not because there is a problem with your lower back, it's just not strong yet.

Here are some basic planks you can incorporate into your everyday workout. I either like to use these as an exercise in a circuit or while I'm working on my abs at the beginning of my workout. These can also be done by themselves if you want to squeeze a quick workout in when you wake or before you go to bed at night.

 

Bent-Armed Plank

Start laying on your stomach in a pre-push-up position.  While bending your elbows, lift your body up supporting yourselves with your forearms and feet. Your feet should be shoulder-width apart and you should be staring straight at the floor.  Your body should form a straight line from your forearms to your ankles.

Hold your belly button into your spine. Remember--straight line. Your lower back should not be sinking in and your butt should not be high in the air. Start out by holding this position for 30 seconds for 3 sets. Then increase by 15 seconds if you feel you can.

bent armed plank // core exercises at home

 

Straight-Armed Plank

Follow the same instructions above, except this time keep your arms straight and hold yourself up with your hands. Your hands should be in line with your shoulders, as well as your feet. This position you will notice is slightly less difficult because it is performed at an easier angle. If you're just adding planking to your routine you may want to start out with this one.

 

Modified Plank

A modified plank is a straight-armed or bent-armed plank done on your knees. A modified plank is less challenging but again, if this is where you need to start you can build your way up to being on your feet. While performing a modified plank it will be easier to forget to keep your back straight and to not stick your butt out. You should have a straight line from your shoulders to your knees. 

 

Side Plank

plank // core exercises at home

Much like basic planking, a side plank can be done on your hand or forearm, except you are on your side. So you are holding yourself up with one arm, your back straight and one foot on top of the other.  It's again important to keep that straight line and to not sink your body towards the floor.

Practice these basic exercises and next week I'll get into some modifications that are a bit more challenging to add to your workout.

Plyo-Magic! Adding Some Upper Body to Your Plyo Routine (Part 2)

Written with love, by Nikki Lian

Although we refer to plyometrics as "jump-training," we can still get in a decent core and upper body workout using a Plyometric routine. Here are a few more examples of Plyometric exercises you can add to last week's routine to get a more thorough workout:

 

Chop Squats

Of course when we see the word "squat" we think of our legs. But this type of squat done correctly can really work on upper body and our midsection as well.

Start off with your feet together and your arms straight up in the air holding a weight (start off light and work your way up to a heavier weight. I usually start with a 5 pound weight). Keeping your back straight and your belly button in, slightly jump in the air spreading your feet apart and coming down into a deep squat while taking the weight and chopping it down as if it were an axe.  At this point you should be in a wide stance and low to the floor. Immediately jump back up into your starting position what your feet together and your weight up in the air.  Try doing this in repetitions of 10. Your legs and arms will be on fire!

chop squat workout routine for brides

 

Trunk Twists

Trunk twists are a great abdominal exercise to work your obliques.  It's also a fun exercise to do with your workout partner.

Standing back to back, twist your torso to the right and hand off the medicine ball to your partner. Then turn to your left, taking the medicine ball back from your partner. Do 20 repetitions clockwise and 20 repetitions counterclockwise.  Remember to pop your chest out slightly to keep your back straight and your belly button in. If you don't have a partner to work with you can simply step 2 inches away from a wall (or if you're at the park use a tree) and twist back-and-forth tapping the ball to the wall. You'll be working your same muscles with the same weight in hand, only by yourself.

trunk twists workout routine for brides

 

Mountain Climbers

Mountain climbers are like Burpees.  They are something we remember from gym class and aren't always thrilled to do.  However, mountain climbers are great at working your upper body as well as your abdominals, your quads and your calves. 

Starting out in a plank position, bring your knee towards your chest using a twisting motion, then bring your foot back down it's a starting position. Alternate legs at a fast pace. Start by doing 10 repetitions each leg and work your way up.   I always consider this an upper body workout as well considering you are holding your body weight with your arms and your core as well as your legs.

mountain climbers workout routine for brides

So there you have it. Now you know enough exercises to make an easy plyometric routine that can be done as often as you want. Not only do plyometrics burn calories, but remember they also are stretching your muscles, therefore toning them as well while you're performing these exercises.  This type of exercise routine I like to either do repetitions 10 to 15 each set, or I like to do three rounds of one minute per exercise.  Either way, you should always do these in a circuit--one set of each exercise and repeat. 

Upper Body Blast // Arm Workouts for Brides

Written with love, by Nikki Lian

When we’re out of time and ideas to maintain a good fitness routine, sometimes we prioritize our cardio exercises and abdominal workout.  If this is you, chances are your upper body isn’t getting the attention it needs.  The majority of my clients come to me wanting to strengthen their upper body and get that shapely-arm look so they can feel confident in their sleeveless tops.   Here are some easy, anywhere upper body movements you can add to your workout to tone those triceps, biceps and shoulders so you can look great in your strapless gown!

 

1. Bicep Curls into A Shoulder Press

Start off with lighter weight dumbbells and work your way up.  Stand with your feet shoulder width apart holding your weights palms up.  Curl both weights at the same time, and then press the weights over your head.  Bring the weights back down to your sides.  Repeat 12-15 times.  This is actually a compound exercise.  So if you already do these two exercises in your arm routine, put them together for more of a challenge.  It also helps to get your heart rate up and move your workout along faster when you’re pressed for time.

bicep exercises for brides

 

2.  Walk Outs with A Push-Up

Start with your feet shoulder with apart.  Squat and walk your hands out into a plank.  Once you are in a straight-armed plank position, do the greatest push-up you can possibly do.  If it’s all the way to the floor--fantastic!  If it’s a decent, half-pushup, you’re doing great!  Once you complete your pushup, walk your hands all the way back to your feet and stand up straight.  Repeat 10 times at your own pace.


3.  Shoulder Crosses

Again, start off with a lighter weight on this one.  5 lbs can get heavy really fast when you’re working on your shoulders.  Holding a dumbbell face down in each hand with your arms straightened, raise your arms shoulder level.  Keeping your arms straight and palms down and shoulder-level, bring them out to the side.  Once your arms are out to the side, reverse the movement until your arms are back down to your sides again.  Repeat 8-10 times at your own pace.


4.  Weight Jacks

Using 3-5 pound weights, simple do jumping jacks while you’re hold the weights.  However, keep your arms slightly bent and control the movement.  This is important because if you let your arms flail around with weights in your hand you may hurt yourself.  You can alternate this exercise with one of the exercises above.

When you are trying to tone up, it’s best to do higher repetitions with lighter weights.  I would recommend 3 sets of each exercise at 12-15 reps.  If your arms are lagging and you really want to step it up a notch, you can use any of these exercises and incorporate them in any of your fitness routines.  Bring some weights along on a hike, do them when you wake up in the morning or before you go to bed at night, or before or after your ab routine!!