Random fact: My yoga classes are often noisy. Now some of you may frown upon reading this. And perhaps, if you are a yoga teacher, you’re probably shaking your head at the thought. Yep. I love hearing the students laugh in class, let out a huge sigh or groan (and then laugh again), or quickly whisper something to the person on the mat next to them. That’s when I feel connected to them the most (while in class) and that’s also when they often realize that it’s okay to laugh at themselves. Yoga classes are supposed to calm you and if calming down means letting out a few laughs, then so be it.
What often works so well in getting even the most quiet and serious practitioners to at least smile or loosen up a bit in my classes is serious core work— so serious that they can’t help but laugh. There are a thousand ways to get that belly working and below are four of them that will change the way you look at planks. If you’ve mastered your forearm and straight-arm planks, it may be time to move on to something that challenges your stability even more. What you’ll need: A blanket or a towel.
NOTE: Please make sure your mother or your grandma is totally okay with you using her blanket for this workout. Otherwise grab your own blanket. Mmmaybe not the one you will be using in bed tonight.
As you do these moves, remember to keep the abdomen engaged and to move with control. It’s better to do a few reps with good form than to do a lot but sacrifice your posture. If you’ve already got your blanket or towel, find a spot in the house that has pretty smooth flooring (so you can easily glide) or one that needs some good scrubbing and let’s get to work.
THE TUCK
How to do it: Start in plank with both feet on a folded blanket. Keeping your shoulders stacked over your elbows and wrists, glide your feet forward and bring your knees in to your chest. Come back to plank and repeat.
OBLIQUE TUCKS
How to do it: Start in plank pose again with both feet on your folded blanket. Bring your knees forward but this time towards the direction of your right elbow. Come back to plank and do the same thing only this time, bring your knees as close to your left elbow as you can. That’s one rep.
THE RUNNER
How to do it: Start in plank position and place one foot on the blanket. Glide that foot forward to bring your knee in to your chest while you keep the opposite leg extended. Shoot the blanketed foot back and simultaneously bring the opposite knee in to your chest. Bring the knee of the blanketed foot in again as you shoot the free leg back, moving the legs together to switch each time. One pair is counted as one rep.
Tip: If you’re familiar with mountain climbers, this move may come easy to you. Feel free to pick up the pace (as if you were really running) once you’re comfortable with switching the legs quickly. Only the foot with the blanket underneath glides on the floor.
PIKE
How to do it: Start in plank pose with both feet on the folded blanket. Hike the hips up as you draw your feet as close to your arms as you can. Keep your legs and arms straight the entire time. Imagine getting your hips to stack over your shoulders as you glide your feet forward. Come back to plank and repeat.
If these moves are very new to you, I’d say 10 reps is a good starting point. One set of each move is okay but slowly work your way up to doing at least 3 sets of ten. These workouts focus more on the belly, but you may feel the arms and legs get a little sore the next day too. I did fail to mention that it’s still a total body workout. You’re welcome. ;p
