These Five Valuable Tips Will Make You Stronger (And Toned)
Are there any tips to get stronger and have more tone?
It could be for yoga. It could be for bodyweight training. Or it could be for kettlebells.
It’s a brilliant question a lot of people ask.
But what’s the answer?
Part of the solution comes from your willingness to make a positive change in your life. You have to be ready to do the things you need to do. Motivation is a fantastic place to start for the mental side of things.
Another part of the solution comes from your ability to use your arms and core to keep you safe during training. And there’s one move that’s a perfect place to start for the physical side of things.
Once you master this exercise, you’ll tone virtually every muscle in your body. That’s because you have to engage all of your muscles to do it right.
That means more calories burned to melt fat, a strong mid-section, firm arms, toned legs, and strength to boot.
Would you like to learn more?
Let’s go back to the year 2010. Imagine you’re in a beginner’s yoga class in our original location with about seven other students.
That’s where Lory (we’ll call her that to protect her identity) had her “a-ha” moment.
We were going through a progression learning how to plank correctly and safely.
When we got to the finished pose, Lory said, “Oh my goodness, I felt that in my abs.” And I said, “That’s because it’s the first time you’ve done it correctly.”
A lot of people think the plank (or high push-up position) is all about the arms. It’s common to hear, “I don’t have the upper body strength for a plank pose.”
It’s true that the arms are part of the equation. But so are the abs, legs, glutes, and shoulders. In other words, it’s a full body exercise… not just for the arms.
So how do we integrate all of these muscle groups to get the most out of a high push-up position?
I thought you’d never ask.
The High Push-Up Position
Come to all-fours. Your hands should be directly under your shoulders.
Slide your knees about six inches behind your hips… not directly under your hips.
Grip the ground with your fingers to protect your wrists.
Pull your shoulders down and away from your ears to engage your muscles.
Tuck your pelvis under like an abs crunch. This step is the key to a powerful plank position.
Now, keeping all of those things in place, straighten your knees, and come to a high push-up position.
Engage your legs.
Engage your glutes.
When you’ve had enough, gently come back to your knees.
Pro tip: If you have issues with your hands, fingers, or wrists, you can plank from your forearms.
For another way to come into a plank pose, watch this helpful video (2:02)
Your Chance For Strength (And Tone)
It’s normal for you to want an easy way to get stronger and have tone.
Pretty much everyone wants the same thing.
The trouble is most people don’t have a clear and straightforward way to make it happen.
Now you do.
Make a commitment, right now, to give these planking options a shot. Start with the easiest version for you and build your way up to more challenging versions.
You can begin with five-second intervals and gradually increase the duration as you go.
Stick with it, and before you know it, you’ll have the powerhouse core and sturdy frame you’ve wanted all this time.
You’ve got this!
**Be sure to get the “go ahead” from your doctor or health care provider before trying this or any other exercise program.**
PS: If you want more fantastic tips on improving your strength and mobility, check out our highly praised video downloads.