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Prime Women Yoga: High Plank Pose

So, you have survived the October Halloween parties, candy galore, and Thanksgiving dinner, now, we are approaching all the wonderful family get-togethers, traveling, a countdown of Christmas shopping, change in weather, and then all the amazing FOOD mixed in with a sprinkle of NO TIME TO EXERCISE for one “really hot mess.” Well, no worries! I have the ONE perfect, time-saving, “no-time-to-go-to-the-gym” pose that tones and shapes the entire body in just 60 seconds. Yep, just 60 seconds! It’s nice to have one less thing to stress over this month, isn’t it? Let me know if you need any other suggestions or help, my friends. See you back here next month!

High Plank Pose (Uttihita Chaturanga Dandasana)

High Plank Pose tones and strengthens every part of the body: legs, back, arms, shoulders, abdomen, hips, and butt. It’s the one thing you should do every single day even if you have no time to do anything else.

Here are 4 reasons why doing a High Plank Pose every day is a must

  1. You’ll see definition in your arms you never thought you’d see again! After 50, arms will lose strength if they don’t get worked out. This happens much faster too busy to work out. By doing High Plank every day, especially if you push yourself to hold the pose for over 60 seconds at a time, you’ll see noticeable changes in the look and tone of your arms.
  2. It works better than sit-ups and crunches to strengthen your core. If done properly, every part of your body is held tight and taut (like a plank), engaging the core like no other exercise.
  3. It helps fight osteoporosis. According to the National Osteoporosis Foundation, 9 million American adults have osteoporosis and over 48 million more have low bone mass, placing them at risk for osteoporosis and broken bones. But, you don’t always know that you have this disease until you break something. Take control and do this exercise to build better bones.
  4. You can do it anywhere, anytime, and it’s free. There’s no need to go to a gym or trainer to do this move. Just get down on a rug or yoga mat and try to hold the correct pose for 60 seconds or more. If you can, take a 10-second break and do it again. Aim for three sets.

Our 5-Minute Barre series on YouTube can also help! Watch below and subscribe to our YouTube channel for more fitness videos.

 

Some key things to focus on for proper alignment:

– Keep the palms directly under the shoulders. Arms straight and spreading the fingers wide, middle finger pointing forward. Pressing down into the base of your fingers, distribute your weight evenly to the hands.

– Legs straight, toes tucked under and facing forward. (Imagine pushing back on a wall with your heels) Pressing the heels back is very important to keep the spine and neck in line and your bottom flat down.

* Your body should be in one straight line, abdomen, legs, and bottom engaged (without any sagging or arching). Keep the core engaged and keep your belly button “pulled into the spine.”

* Make sure your shoulder blades aren’t slouching forward. Keep a lot of space between your chest and the ground.

* Keep the eye looking forward and down.

* Remember to breathe. Holding your breath only works underwater.

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