Elbow Plank #AToZChallenge


Those who think they have no time for exercise will sooner or later have to find time for illness.

Time is no excuse. Everyone out there has that same 24 hours. You have to do things accordingly. Every minute is important. Sometimes you feel how time flies, you need some more time. I will tell you, try today’s’ workout and you will never say how a minute goes by really fast. So no if, no buts, no excuses. Just do it.

Elbow Plank

Start with lying on the floor face down. Push off the floor and rest your weight on your forearms. Only your elbows and toes are in contact with the floor. Your elbows should form a 90 degrees angle. Your elbows should be directly beneath your shoulders. Hold the position as long as you can. Your neck, spine, hips, and heels should form a straight line. Keep those abs contracted. Don’t let your back arch. Remember not to drop or stick up those hips. The whole body should be in a straight line. Keep your shoulders firm. See that your neck does not bow down to the shoulders up.

Start with 3 sets of 30 seconds. Gradually, you can work your way up to 1 minute or more as you get stronger.

Plank is a full body workout. Along with abs it also tones your arms, legs. Strengthen shoulders and thighs. Remember to tighten your core while performing this.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

Image result for plank

The Body part of the day – E

Eyes

Eyes. You all know the importance of eyes. But what all you do to keep your eyes healthy? Nothing. From the moment you wake up till you sleep, have you ever thought what all your eyes go through? Mobile screen right from the bed and to the bed in the night. Then television while breakfast, lunch, and dinner. Dirt and pollution on the way and back to the office. Computer screen the whole day. So are you not going to do for them who do this much for your the whole day?

After you brush your teeth in the morning, fill water in mouth. Bend the face a little bit down and splash cold water on your eyes. Open eyes. Yes see upwards or try to see your eyebrows or the tap or wall above your head. Don’t’ forget to fill your mouth with water, it will absorb the heat of your eyes. Before going to sleep do some eye exercises. What else :

  • Give them some more off-screen time. (other than sleeping)
  • Don’t change channels while advertisement, instead mute the TV and see around maybe curtains, walls, out the window.
  • Cut down screen time.
  • Say no to mobiles in a bathroom (You know what I mean :P)

Tip of the day

Do not wait for the good time to start working out. Do not wait for Monday or the 1st day of a month to start. Start today right now. You have to just be strong and start. Then there is no looking back. Don’t wait, Start.

Image result for plank quotes

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

My previous posts of the #AToZChallenge –
A – Alternate Jackknife

B – Bicycle Crunches

C – Contralateral Limb Raises

D – Double Dip Squat & Double Pulse Bicycle

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Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 46 Comments

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46 thoughts on “Elbow Plank #AToZChallenge

  1. I am impressed to see a gym in the form of words..have saved your posts anami. Will try soon. I have tried the elbow but can’t last long.. E is for Exaggeration. https://syncwithdeep.wordpress.com/2018/04/05/e-exaggeration-blogchattera2z-atozchallenge-atoz/

    Liked by 1 person

    • Yes, it is a bit hard. But once you start doing you can increase the time gradually. Hold only as much as your body allows you. Don’t force your body. Take breaks and do. All the best.

      Like

  2. arrived late to this series but will be following it properly from here on

    Godyears.net

    Liked by 1 person

    • Better late than never. 🙂 Fun apart, thanks you liked it and will follow. I am sure you will love it.

      Like

  3. CRD

    I’ve heard and read a lot about planks and their efficacy. Didnt know the right technique though. Just 30 seconds a day, huh? Definitely worth a try then 😜

    Cheers,
    CRD

    Liked by 1 person

  4. Eye washing seems promising to me, because now a days courtesy A to Z challenge, my eyes are strained a lot. Thanks for sharing this valuable piece.

    Liked by 1 person

    • This is a basic practice I saw my mother doing. But sigh, we never heard our parent’s advice until it’s too late. Take proper care of yourself Anagha. 🙂

      Like

  5. I like the challenge of planks. It’s something I always underestimate how easy it will be. LOL
    ~Patricia Lynne aka Patricia Josephine~
    My A to Z’s of Dining with IC
    Patricia Lynne, Indie Author


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    Liked by 1 person

  6. Another interesting one. I should make it a point to read all your posts! 🙂

    Liked by 1 person

  7. Once upon a time I could do planks easily, now I am not so sure. Will give them a try once again. Thanks for the helpful post.

    Liked by 1 person

  8. Planks are amazing exercises and I’m happy to have found your blog thanks to the a to z challenge.
    http://www.wordpress.com

    Liked by 1 person

    • Such challenges gives a great opportunity to know like-minded bloggers across the globe. I am happy you liked it. Thanks.

      Like

  9. Rajlakshmi

    Planks are awesome… kills me… but still pretty awesome 🙂


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    Liked by 1 person

  10. Pingback: Figure 4 Leg Raises & Flutter Kicks #AToZChallenge | Anami's Pensieve

  11. Very good advice here. I need to write down a self-care reminder for the eyes to tack to my wall that I see as soon as I wake. I will need to add a reminder to run the water for long enough to clear any lead or copper deposits and any high-level chemical pollutants that the water company might have added to the domestic supply line. we’ve had some recent problems with this last year or more. Anyone with high acidity in the stomach, especially if burning pain, might not have smelled the high chlorine content and used ‘safe’ tap water for drinking.


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  12. Thanks for sharing right way and technique to us


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  13. Good post and I love what you were saying about the eyes. Everything we do (and don’t do) catches up with us eventually.
    Doree Weller


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  14. Pingback: Go Around Squat #AToZChallenge | Anami's Pensieve

  15. I do exercises recommended by my physical therapist for both flexibility and to keep my back relatively pain free. You must move – we are built to move. And, as part of having dry eye (a common complaint among seniors, of which I am one), I wash my outer eyelids gently, using something we call baby shampoo, and cool water, at the end of the day.


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    • Thanks for sharing your thoughts. “You must move – we are built to move” loved this line. Noting it for future, in case. 😀

      Like

  16. Gosh by the end of the month you will have a very toned and fit body! I do hope I spend more time doing these exercises than reading about them

    Liked by 1 person

  17. Pingback: High Plan+ Knee Circle & High Knees #AToZChallenge | Anami's Pensieve

  18. Pingback: High Plank+ Knee Circle & High Knees #AToZChallenge | Anami's Pensieve

  19. This is too tough for me to achieve, my middle section is getting heavier and hence can’t get plank position well.

    Liked by 1 person

  20. Pingback: Inner Thigh ‘W’s #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  21. Pingback: Jump Squats + Broad Jump #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  22. Pingback: Kneeling Side Leg Raise #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  23. Pingback: Lunges+Lifts & Lunge Pulses #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  24. I should do the eye exercise. I had weak eyes and have lasik surgery done. I will also make my daughter follow the routine you suggested for eyes as she also has myopia.

    Like

  25. Pingback: Rocking Plank & Russian Twists #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

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