Bodyweight exercises are gaining momentum in the fitness world due to the effectiveness and simplicity of getting in shape using your own body weight. Planks are a wonderful strength-training exercise for the whole body. In fact, planks are one of the most effective exercises you can perform because they only require a small time investment and they engage multiple muscle groups, allowing you to quickly achieve substantial results.  

Planks are great for core conditioning but they also work your glutes and hamstrings. Plus, planks support proper posture and improve balance.   

Benefits of Doing a Plank

Develop a Strong Stomach: Planking will help build your deep inner core muscles, including internal and external obliques along with transverse abdominals. 

Reduce Back Pain: Planks are one of the best and safest exercises for your back. The exercise works well for back pain because planks strengthen your core, causing a pleasant “side effect” of reduced back pain.

 Increase Flexibility: The muscles around your shoulders, collarbone and shoulder blades will expand and stretch, as will your hamstrings and even the arches of your feet and toes.

Improve your Mood: Planks stretch out muscle groups that contribute to stress and tension in the body.

 Build Balance Posture:  By strengthening your core, you’ll be able to maintain proper posture at all times because the muscles in your abdomen have a profound effect on the overall condition of your neck, shoulders, chest and back.

Perfect Plank Posture
Try this modified plank on your hands and toes.  There are several plank variations, if you’d like to challenge yourself, you can try to plank on your elbows and toes instead. 

  • Plant your hands directly under the shoulders like you’re going to do a push-up.
  • Ground your toes on the floor and squeeze your glutes to stabilize the body.
  • Neutralize your neck and spine by looking at a spot on the floor about a foot beyond the hands
  • Hold your position for 20 seconds. As you get more  comfortable you get with the move, you can increase the time you hold the position.


b2ap3_thumbnail_Screen-Shot-2016-04-13-at-1.40.39-PM.pngThis month BeFit SRQ is featuring dōTERRA’s Lavender oil.           

Product Description:
Lavender has been used and cherished for centuries for its unmistakable aroma and myriad benefits. In ancient times, the Egyptians and Romans used lavender for bathing, relaxation, cooking and as a perfume. Today, it is widely used for its calming and relaxing qualities. Lavender is also frequently used to reduce the appearance of skin imperfections. Add lavender to your bath water to soak away stress or apply lavender to your temples and the back of your neck. Add a few drops of lavender to pillows, bedding or the bottom of your feet to promote a restful night’s sleep. Because of lavender’s versatile properties, it is considered the must-have oil to have on hand at all times.


Primary benefits of Lavender include:

  • b2ap3_thumbnail_Screen-Shot-2016-04-13-at-1.40.52-PM.pngSoothes occasional skin irritations
  • Taken internally, lavender reduces anxious feeling and promotes peaceful sleep*
  • Helps ease feelings of tension*

You may purchase at the Studio or by clicking here.

*These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure, or prevent any disease.

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