In this quick but powerful exercise, you hold in plank position for one minute and then hold a squat for 30 seconds.
On some days, your body may crave a really great workout, but your schedule might not allow for it.
When this happens and you’re extremely pressed for time, you can still sneak in a powerful exercise that targets your whole body. It takes only five minutes, gets your adrenaline going, and gives you a tremendous burst of energy!
Come into a full plank position. You can place your hands directly on the floor or hold onto dumbbells, which is less stress on the wrists. Hands should be directly under your shoulders. Focus on using your core strength even more than your arms or legs.
Hold in plank for one minute—the equivalent of ten long breaths in and out. If you feel you can’t, hold for as much time as you can while breathing deeply. Tighten your abs as you inhale, and use your back strength as you exhale.
On your last inhale, jump forward into a pitcher’s stance squat. Hold for 30 seconds and jump back into high plank.
Repeat this five times.
For an added challenge, do one push up in between high plank and the jump-squat.
Benefits:
High plank challenges your core muscles, quadriceps, glutes, and shoulders. Pitcher’s stance challenges your quads, glutes, and calf muscles.
5 minutes to fab!
Mary Tedesco is personal trainer to Martha Stewart and owner of Body Fit Personal Training in Cross River, New York. Please visit her website at MaryTedescoFitness.com.
From: K | 5/4/11 at 8:58 pm
What is a pitcher’s stance squat? How do you do it?
From: NancyB | 5/5/11 at 6:14 am
Maybe they mean "catcher's stance"? I can't picture a pitcher squatting.
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