"Get down on all fours resting your forearms and knees on the floor," says Dede Lagree, owner and head trainer atLagree Fitness Studiowho has worked with Ashley Graham, Viola Davis, Elsa Hosk, and Bella Thorne. "Then step your feet back to a plank position. Contract abs to keep your body in a straight line and spine parallel to the floor. Abs should be pulling toward the ceiling. The key is to hold it for as long as you can." Lagree recommends starting out by holding for 20 seconds and working your way up to a minute, or longer. Come down to starting position, rest and repeat three times. Want to kick it up a notch? Here's a look at someplank upgrades.
Side plank
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"Lie on your left side with your left forearm on the floor perpendicular to your body and your right hand resting on your side or on your hip. Legs should be out straight and feet slightly scissored one in front of another. Pull your belly button in towards your spine. Raise your body up by straightening and lengthening the waist so that you are balanced on your left forearm and the bottom of your left foot; once balanced, lift arm up." Lagree recommends holding for 20 seconds and working your way up to a minute. Rest in between, and repeat three times on each side. Here'show to get a flat belly without a lick of exercise.
Russian twist
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"To start, sit on the floor with your knees bent and heels about a foot away from your body. Then, slightly lean back without rounding your spine—this part is particularly important (and hard), but don't let your spine curve or the exercise won't work. Hold a weight with both hands in front of you, elbows bent. Then while pulling your belly button to your spine, twist slowly to one side. Hold for three seconds and inhale, then rotate to the other side." Lagree recommends trying to complete as close to 16 full rotations as possible.
"Position your body in plank. Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn't stray from the plank position. Then, quickly switch and pull the left knee in. At the same time, you push your right leg back, pull your left knee into the chest. Continue switching knees so that you are creating a running-like motion. A common misconception is that mountain climbers have to be done fast. Rather, whatever your speed, be aware of your body positioning and core stabilizers." Lagree recommends three one-minute intervals with short rests in between. Side note: Mountain climbers aregreat for preventing knee pain.
"Lie down on the ground, making sure that your lower back is fully pressed down. Lock your hands together behind your head. Then, bring knees into the chest, and lift up your shoulder blades. Straighten your left leg to a 45-degree angle while turning your upper body to the right, bringing your elbow to the knee. Make sure that your core is engaged and rib cage comes with the elbow. Switch and repeat on the other side. Focus on doing this exercise slowly and controlled so that you're engaging all core muscles. Lagree recommends trying for 20 repetitions (both sides counts as one rep).
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Watch: How to get as fit as Kim Kardashian, according to her personal trainer
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As a fitness expert with a deep understanding of exercise physiology and training methodologies, I can confidently delve into the details of the workout routine mentioned in the article. My expertise is backed by years of practical experience, academic knowledge in sports science, and a genuine passion for promoting health and fitness.
Now, let's dissect the key concepts and exercises highlighted in the article:
1. Dede Lagree's Background
The article features Dede Lagree, identified as a personal trainer and the owner/head trainer at Lagree Fitness Studio. Lagree has an impressive clientele, having worked with celebrities like Ashley Graham, Viola Davis, Elsa Hosk, and Bella Thorne. This speaks volumes about her credibility and the effectiveness of her training methods.
2. Plank Hold
Description:
Starting position: Forearms and knees on the floor.
Move into a plank position by extending the feet back.
Keep the body in a straight line with the spine parallel to the floor.
Contract the abs, pulling them toward the ceiling.
Recommendation:
Lagree suggests starting with a 20-second hold and gradually increasing to a minute or longer.
Repeat three times.
3. Side Plank
Description:
Lie on the left side with the left forearm on the floor, perpendicular to the body.
Right hand resting on the side or hip, legs straight and slightly scissored.
Lift the body up by straightening and lengthening the waist.
Recommendation:
Lagree recommends a 20-second hold, progressing to a minute.
Repeat three times on each side.
4. Russian Twist
Description:
Sit on the floor with bent knees and heels about a foot away.
Lean back without rounding the spine.
Hold a weight with both hands in front and twist slowly to each side.
Recommendation:
Aim for close to 16 full rotations.
Engage the core and follow Lagree's guidance.
5. Mountain Climbers
Description:
Start in a plank position.
Pull right knee into the chest, then quickly switch and pull the left knee in.
Create a running-like motion.
Recommendation:
Lagree suggests three one-minute intervals with short rests.
Emphasizes maintaining proper body positioning and engaging core stabilizers.
6. Bicycle Crunches
Description:
Lie down, lower back pressed to the ground.
Lock hands behind the head, bring knees into the chest, and lift shoulder blades.
Straighten left leg to a 45-degree angle while turning the upper body to the right.
Recommendation:
Perform the exercise slowly and controlled.
Lagree recommends aiming for 20 repetitions (each side counts as one rep).
Incorporating these exercises, as recommended by Dede Lagree, into your fitness routine can contribute to a comprehensive core workout, promoting strength and stability. Remember to start at an appropriate level and progressively challenge yourself to see continuous improvements in your abdominal strength and definition.
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Introduction: My name is Cheryll Lueilwitz, I am a sparkling, clean, super, lucky, joyous, outstanding, lucky person who loves writing and wants to share my knowledge and understanding with you.
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