Step 4: Front Plank

Its harder than you think.

Front Plank is done by lying down on your stomach and holding yourself up by your elbows (like the picture).

Muscles being worked:
Abdomen (stomach and core)
Erector Spinae  (lower back)

45 Seconds

just wanted to point out that triceps are actually 70% of the upper arm, not just the back. Also, ALWAYS stretch BEFORE and AFTER a workout. Muscles can be damaged more easily if not prepared for the stress they're about to take on with a workout. If you're into supplements, creatine is a great post-workout because it helps speed up the healing process (recovery from soreness). One last thing, you don't need to jam every muscle category into a workout each day. All those gym rats and body builders have a set schedule to work each muscle group a different day. Everyone wants quick results, but if you're doing the same routine everyday you're at risk of causing serious and potentially permanent damage to your muscles, or plateauing (muscle memory, no more bulking). this is a great little tutorial for beginners, but make sure you listen to your body.
<p>&gt; Also, ALWAYS stretch BEFORE and AFTER a workout. Muscles can be damaged more easily if not prepared for the stress they're about to take on with a workout.</p><p>But don't stretch cold muscles! :)</p><p>Stretching after is good! Google 'rehearsal movement warmup' or 'active warmup' to learn about preparing your muscles for exercise. </p>
Doing those at your weight may be easy but not when u are 200+ pounds :/
I would say try to do the whole work out but maybe make it easier like push ups on your knees, planks on your knees, leg lifts with your legs bent ad so on and once the whole work out gets easy then bump it up and make it harder for yourself
That's a great recommendation
try taking to milk jugs filled with sand and punch the air and running this can help to get you to where these a re a pice of cake
i am 200+ pounds and i do some similar workouts like this on top of taking karate and fencing classes... your weight and strength level are nothing tthat should stop you... if you push yourself and are motivated you can do things like this and even more... i was doing 500 pushups 1000 situps running 6 miles and doing other things like pullups and tricep dips a day for like three months.... <br><br><b>WARNING!!!!</b> if you attempt to get of your couch and do the kind of workout i described without prior training, you will seriously hurt yourself!!! it took me six months to build up that kind of strength and endurance, i also was not doing the pushups and situps in one set, broken into ten for each exercise.
you can always change the routine however you would like (make it shorter, longer) this is just what i use, if you would like to know anymore information just ask im willing to help.<br>
<p>I tryed for the first time and I like it the only problem is the next day my muscle hurt so much I can't do half the rep should I just train every 2 day or it's normal and I just have push myself ?</p>
do only as much as you can handle. it will get easier to do and less painful. if you have to skip a day that is ok. just come back at it hard the day after.
<p>Please disregard what the others have said in reply to your comment. Only you know how much you can push yourself before it's too much. I typically work out every couple of days so that it give my muscles time to rest and recover :)</p><p>If you push yourself too hard you could end up injuring yourself so listen to your body, if you can't do this exercise set every day, try it every other day, it's better to work out less than to injure yourself by trying to force your body :)</p>
Push yourself and try listening to music it helps alot
<p>Hello, this is completely normal and is actually a good thing; it means your muscles are starting to shape. If you can't do it the very next day, do it the day after that!</p><p>It's actually important to keep breaks. Say, three or four days of working out (they don't have to be consecutive days) and the rest of the week resting. Best results are achieved when your body has some time to recover. Just like if you stay up all night, you're going to be tired and less productive in the morning, if you get my point.</p>
<em>This is the first workout that worked for me and I love it &lt;3</em>
<p>Also biceps are not exercised and neither are legs very much</p>
<p>(please reply to this) how long will it take to see visible results?</p>
Hey im trying to build my body strength for bar sports, before i can master that do i need to slow down with attempting the bars and do more of these type of work outs first? I do it but like every other day and not as much as this guy is doing in these pics!
Hey im trying to build my body strength for bar sports, before i can master that do i need to slow down with attempting the bars and do more of these type of work outs first? I do it but like every other day and not as much as this guy is doing in these pics!
<p>Thank you for these instructions , i did for the first time and i can say it's pretty good</p>
<p>Great workout! I'm a girl so I have to add some butt in there ;) </p><p>And you Mr are very attractive </p>
You sir are quite attractive
<p>good post :-)</p>
Umm who works out in jeans?
<p>Good workout, knocked me on my arse this first try. I'm going to stick with it, seems like it'll save me a good 90 quid.</p>
Hey Bike Guy, <br/><br/>This workout is really cool and I just started today. I'm doing half of everything you suggested because I am weak and have back problems, but hopefully be able to do the full workout In no time Thanks!!!
So cute Om nom nom :p
For the leg lifts you could also just put your legs up in the air and have someone else push them toward the ground, and you keep them off the ground and bring them back up. Doing this can help you work out your sides too, just have them push your legs to each side. ^-^
Why after?
there was recently a study people did and in fact stretching before loosens your muscles and decreases your performance, many people still do it before its just a personal thing.
As I recall, from a study my college gym instructor directed us to read, (quite possibly the same one) doing dynamic stretching before hand is better for your muscles than static stretching. <br><br>For the less informed, what I mean by that is that doing the same or similar motions to those you expect to be doing in your exercise/activity, but at a low intensity, is a better warm up for your muscles than sitting and pulling your limb to the limit of your range of motion. As a concrete example, if you are doing just about any sport, a warmup jog is great because you will undoubtedly be running and will as likely be sprinting as well. Other good stretches that are specific to muscle groups are plentiful enough to warrent an ible of their own.<br><br>Since the exact reasoning for why dynamic is better does not come to mind, I am not going to speculate or hypothesize why this is the case. For those who are interested Google is your friend.<br><br>If I remember, I will hunt down the email I got it in, but I have to leave the computer I am currently at and have plenty of time to forget.
Oh right that makes sence&hellip;
its good to styretch after you warm up before you do a heavy workout it wil keep you from pulling muscles and hurting yourself... but its important to stretch after you workout so that your muscles do not get tight afterwards... like i said up above i have done heavy workout with exercises like these before and now do karate and fencing... i make sure to stretch everytime, once you get an injury from not doing it your not likely to forget
Situps are actually pretty bad for your back. Crunches are easier on it, but it's still best to stick to planks and other core exercises, especially if you have any back problems. Great routine other than that, though!
you know id never thought of that good point, thanks.
i find your routine wonderful because i have to maintain some muscles, i don't do to much sport.. Thank you for this instructable :D
well thanks (: and i guess your welcome<br>

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