MayBaes Challenge

Because May rhymes with "Bae" (a nod to hip hop), we're going with #MayBaes Challenge! I'm dedicating the month to all strong baes, especially to the strongest of them all...MOM! 

This strengthening challenge involves wall sits and planks and their variations as an addition to your brand of fitness! Let's pursue Wall Sits on Mondays, Wednesdays and Fridays and Planks on Tuesdays, Thursdays and Saturdays, which leaves Sunday as either a day of rest or your challenge choice.

(click picture to see enlarged version)

How to Wall Sit:

Wall Sits strengthen the quad muscle groups and can aid in reducing knee issues due to muscle imbalance. Stand with feet hip or shoulder width apart and back against a wall or other surface. Walk feet away from wall and slide body down until knees are bent at a 90-degree angle. Knees should be over ankles (not toes). Always brace abs/core. Hold up to 60 seconds = 1 set. If you desire more intensity, perform 3 wall sits with a 30 second rest in between each set. Each week, increase the length of time holding the wall sit. Variations target different muscle groups. 

On "2nd Week of May," when using an *Object (such as a medicine ball, weights, rolled up towel or exercise mat), hold between knees or between hands with arms extended and twist.

How to Plank:

Planks strengthen all frontal muscles such as all your abs, as well as the stabilizing muscles (obliques). Even feet benefit! Position elbows under shoulders and raise hips to form a straight line from ankles to shoulders. Always brace abs/core, as if being punched. Breathe deeply. Hold up to 60 seconds = 1 set. If you desire more intensity, perform 3 planks with a 30 second rest in between each set. Each week, increase the length of time holding the wall sit. Variations target different muscle groups.