Ultimate Plank Fitness: For a Strong Core, Killer Abs - and a Killer Body

Ultimate Plank Fitness: For a Strong Core, Killer Abs - and a Killer Body

by Jennifer DeCurtins

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Overview

A safe, challenging, and effective method of core conditioning, planking is one of the best ways to get fit and toned. Variations of planks are used across many fitness domains including traditional group exercise, personal training, home workouts, yoga, pilates, barre, CrossFit and plenty more!

In no time, planks will craft:

-Abs
-Shoulders
-Pectorals
-Biceps
-Triceps
-Glutes
-Quads
-Hamstrings

Not to mention the fact that planking increases heart rate, offering calorie-busting cardio exercise, and creating healthy muscle tone.

Ultimate Plank Fitness features 100 different variations of planks that can be used to customize your workout. Easily increase the difficulty of your core strengthening exercises by adding stability balls, gliders, and weights.

Each exercise includes a step-by-step photo demonstration, points of performance, where to engage, along with common faults to detect ways to improve your fitness.

Finally, CrossFit coach, personal trainer, and fitness instructor, Jennifer DeCurtins provides you with ten 5-minute workouts incorporating several planks that you can use to target trouble areas and build strength.

With countless variations of the exercise, ranging from traditional planks to side plank variations and planks using external weights or unstable surfaces, your entire workout can be programmed around the plank! Work your way to a healthy core with Ultimate Plank Fitness.

Product Details

ISBN-13: 9781592336609
Publisher: Fair Winds Press
Publication date: 04/01/2015
Pages: 160
Sales rank: 428,740
Product dimensions: 7.50(w) x 9.30(h) x 0.80(d)

About the Author

Jennifer DeCurtins is a fitness instructor, personal trainer, yoga teacher and creator of the popular blog PeanutButterRunner. She also holds a 200-hour registered yoga teacher certification through Yoga Alliance and teaches hot yoga, power yoga, and vinyasa flow yoga at several studios in Charlotte, NC. Her classes often have 30-40 people in attendance and she was named "Twitter Personality to Follow" by Charlotte Magazine in their "Best of the Best" awards. She has also served as a Lululemon Ambassador.

Table of Contents

Introduction 8

Part 1 Core Plank Moves 12

Chapter 1 Full Planks 14

The Foundation of Core Training

Chapter 2 Side Planks 35

Develop Shoulder Stabilization and Sculpt Your Waist

Chapter 3 Forearm Planks 48

Increase Your Resistance to Amp Up Intensity

Chapter 4 Side Forearm Planks 58

Shred Your Obliques

Part 2 Unstable Surface Planks 64

Chapter 5 Stability Ball Planks 66

Develop Balance and Coordination

Chapter 6 Bosu Trainer Planks 80

Advance Your Stability and Target Supporting Muscles

Chapter 7 Medicine Ball Planks 86

Perfect Advanced Unstable Surface Moves

Part 3 Planks with Equipment and Plyometric Planks 94

Chapter 8 Planks With Weights 96

Strength Training for a Strong Core and Sculpted Body

Chapter 9 Plyometric Plank 109

Increase Your Heart Rate for Killer Cardio

Chapter 10 Glider Plank 116

Recruit Multiple Muscle Groups for Total Body Burn

Part 4 Reverse, Stretching, and Extra-Credit Planks 126

Chapter 11 Reverse Planks 128

Flip Your Plank for an Intense Core Workout

Chapter 12 Stretching Planks 137

Gently Stretch, Strengthen, and Lengthen

Chapter 13 Extra-Credit Planks 146

Combine Equipment and Surfaces for the Ultimate Challenge

Sample Workouts 150

Index 154

Acknowledgments 159

About the Author 160

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