During workouts I usually run, lift weights & do Yoga. Then at least twice a week, I make time for a little Zen at the end. I do two poses and hold them for at least five minutes.
One is the plank.
About a year ago I incorporated long plank holds in my work outs. My goal: five minutes. Surprised I was able to make it on my first try but—wow—I was squirming in that last minute.
Planks for Health!
1/Great for our core. Works a lot of the ab muscles.
2/Helps ease back pain. Building abs helps to strengthen the back which lessens pain.
3/Improves flexibility. Shoulders & upper body in general are made stronger, thus more flexible.
4/Great for metabolism. Challenging our body with the plank holds helps burn calories.
5/Better mood. Planks ease tension which helps with our general outlook on life.
Tip: Plank holds are just one of the moves we should include in our regimen. Make sure you do other forms of strength training & cardio.
Click here for tips on the plank.
Now, after planking, there’s one more pose I like to do and hold. And this one is good for the booty. Yay!
It’s the bridge.
1/Relieves menopause symptoms
3/Boosts mood, reduces anxiety
4/Improves performance, especially for runners
Click here for tips on how to do the bridge.
These poses are relaxing and can be done anywhere, anytime. Try them in a hotel room, while watching TV, reading a magazine. It’s okay to start slow.
You don't have to start off doing 10 minute holds. It's incredibly empowering to work up to it each day or week.
So, let's say you can hold a plank or bridge for :20 today. Tomorrow shoot for a bit longer--do a :40 hold, next day try for a minute. Every day you will progress and that feels so good physically & mentally. I guarantee you will feel stronger!
"Hold" progress is a good barometer of just how far we’ve come. For instance, that first long plank-hold I did? Killer. Now? Relatively easy! Ten minutes here I come!
Make it a great day!
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