Denton A. Cooley Center
1620 McElderry Street
Baltimore, MD 21205
phone: 410-955-2513 fax: 410-614-8110

Move of the Month - Plank Hold

Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.

Even though you aren't moving or lifting weight, you have to constantly squeeze your abs to hold the position—most people can't last 30 seconds on their first attempt.

HOLD IT

If you don't have the core strength yet to do a regular plank, you can build up to it by doing a bent-knee plank. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.

  • Lift one leg up. By simply raising one leg in the air, you dramatically increase the demand on your core to fight your body's natural urge to rotate.
  • Lift one arm up. Again, your body will want to fall to one side. Don't let it!
  • Use a Swiss ball. Rest your forearms on the ball and you'll have to stabilize your body and stop the ball from rolling out from under you.



FIT TIP OF THE MONTH

Achieving your fitness goals starts with one thing…PLANNING

"No one plans to fail, but they do fail to plan." Here are a few reasons why I think planning is the key to achieving your goals.

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MOVE OF THE MONTH

Opposite Arm And Leg Extensions

This exercise is an excellent exercise to utilize core stability, glute and hamstring muscle contraction as well as shoulder and body weight composition. This exercise can be performed with just your body weight or a dumbbell for a challenge to increase muscle strength.

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RECIPE OF THE MONTH

1 BOWL BLUEBERRY PEACH VEGAN BANANA BREAD

Need something to do with your end of summer fruit? This easy, healthy, 1 bowl blueberry peach vegan banana bread is exactly what you’ve been looking for.

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