Wanna Plank?
Several
of you have recently asked about my exercise regimen and whether or not I have
one. Indeed, I do have a weekly workout routine, and your
inquiries couldn't have been better timed. I've just added a new twist to my
regimen, in fact, so I'll tell you about the standard routine, along with the
newest addition in one post. How quaint!
First,
my current regimen: Exercise to me is essential for a healthy body and mind. It
clears my head, makes me feel better about myself, gives me energy, is great
for my skin, and keeps my joints supple. I try and work out three to four times
a week, jogging on the treadmill for about 15-20 minutes each time. (I walk for
two, then run for 13-15, then walk or run a little more, if I have time.) I go
a total of 1.5 - 2 miles, which may not seem like much, but it works for me.
And that seems to be the most important thing. I wanted to find a regimen that
I could get excited about and look forward to...not dread or despise. People
have made a lot of suggestions over the years ("Isn't yoga better for your
joints?" or "Don't you have to go at least 20 min for any
benefit?" Or even better, "I think three times a week for you should
be plenty"), but I seem to be doing just fine on my own, following the cues
from my own body. I like jogging, I like sweating and cleaning out my pores, and I
like that feeling of accomplishment when I've finished. Some days, that seems
like the only thing I get done, so it's a welcomed part of my weekly
routine.
That
said, I'm always careful to listen to my body. When I'm hurting, I don't push
it. If I need to stop and walk, I do. Interestingly, I do try and work out even
when I'm not feeling so great, because it does wonders for my psyche. I never
push my joints beyond their capabilities, but usually a quick run will do me
some good. In fact, it often makes my joints feel better, and definitely serves
as a distraction to those joints that aren't cooperating. If, however, I hop on
the treadmill, only to realize my body can only run a few minutes, I walk the
rest. I never do anything that would aggravate a flare, but often times, the
thing that will most improve my flare, is a little
exercise.
I
also try to sprinkle in a few push ups and sit ups now and again. But since I've had kids, I haven't been
very consistent, though it's no fault of theirs. The girls LOVE to do exercises
with me. It's just that I never give myself the extra 15 minutes to work them into
my routine. Until now.
This latest addition to my regimen is a short and easy
one, and I'm liking it so far. Johnny and I are doing it together (which makes
it that much more fun), and I'm anxious to see the results. I heard about
this from Alexandria Stylebook, and jumped right on the bandwagon.
The 30 Day Plank Challenge will send your core strength
through the roof! Yes, all you have to do is HOLD this position, nothing else!
It looks pretty easy, but it isn’t!
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – REST
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – REST
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – REST
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds
Day 28 – 240 seconds
Day 29 – 270 seconds
Day 30 – PLANK FOR AS LONG AS POSSIBLE!!
Benefits of Plank Exercise:
*It strengthens your lower back
*It develops your core muscles – which include the abs,
back, hips and the butt.
*It helps you to avoid injuries and encourages good
posture.
*It can be done anywhere.
*It develops your abdominals by
targeting the rectus abdominis.
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