The plank exercise is a great way to build endurance in the abs and back, as well as the stabilizer muscles.

Primary Muscles Used: Obliques, Rectus Abdominis, Shoulder, Back, and Hip Muscles

Correct Technique

• Lie face down on a mat resting on your forearms, palms flat on the ground
• Push off the floor, raising up onto toes and resting on the elbows
• Keep elbows below shoulders so that you upper arms are vertical
• Keep your back flat, in a straight line from head to heels
• Keep legs straight & hips in line with them or slightly higher
• Tilt your pelvis and contract (draw belly button towards spine) your abdominals to prevent your rear end from sticking up in the air or sagging in the middle
• If you experience back pain then raise hips until the work is felt in your abdominals
• If back pain persists, drop knees to the ground, maintaining correct technique & abdominals contracted.
• Hold for 20 to 60 seconds, lower and repeat for 3-5 reps

For the next few weeks Fitness 4 U is conducting a number of fitness sessions on behalf of the Brisbane City Council (details below). Everyone is welcome to attend.

Group Exercise Circuit (Wed)
Where: Whites Hill Reserve, Coorparoo (UBD Map 181:C9)
When: July 7 - Aug 25
Time: 9.00am - 9.45am
Cost: $5.00

Group Boxing (Wed)
Where: Tarragindi Recreation Reserve, Tarragindi (UBD Map 180:D14)
When: July 7 - Aug 4
When: 10.15pm - 11.00am
Cost: $5.00

Group Fitness Circuit (Sat)
Where: C B Mott Park, Holland Park (UBD Map 180:L11)
When: July 10 - Aug 7
Time: 8.00am - 9.00am
Cost: $5.00

Where: Wilston Recreation Reserve, Wilston (UBD Map 139:J18)
When: July 10 - Aug 7
Time: 8.00am - 9.00am
Cost: $5.00

Introduction to Fitness (Mon)
Where: Kulgan Park (UBD Map 18:D8)
When: July 19 - Aug 23
Time: 5.159m - 6.00pm
Cost: Free

Bridge to Brisbane Ready (Fri)
Where: Dorrington Park (UBD Map 138:Q18)
When: July 9 - Aug 27
Time: 7.00am - 7.45am
Cost: Free

Fitness4U is entering a team to run the 5km race in this year’s Bridge – Brisbane (Sunday August 29). Children are welcome to join in as well.

To register online, please go to www.bridgetobrisbane.com.au and click on the Enter Now button. You will then be asked to create your own User Account by providing your email and a password. Once you have done this, you’ll be able to register yourself as part of the Fitness4U team. The Fitness4U team is team number 77541. You will then be asked to pay for your registration - they also offer Bus Tickets for sale. If plan to do the 10km Run you can register yourself for that event, but the team event is for the 5km Run only.

Don’t forget that on behalf of the BCC we’re conducting running free sessions (12 years & older) each Friday morning (7.00am – 7.45am) at Dorrington Park, Ashgrove to help you prepare for the Bridge to Brisbane. Fitness 4 U is now on Facebook. We’ll be giving you lots of tips to help you get to the finishing line.

Not long after we start our August Boot Camps (see below) spring will be here. And by the end of the Boot Camp there will be 1½ hours more light than we had on the shortest day of the year. Don’t miss out, book your spot early.

Click here to sign-up.

Ashgrove Sports Ground, Yoku Rd, Ashgrove
Aug 23, 25, 30, Sep 1, 6, 8, 13, 15 (Mon & Wed 5.30am - 6.30am)

City Botanic Gardens
Aug 23, 25, 30, Sep 1, 6, 8, 13, 15 (Mon & Wed 5.30pm - 6.30pm)

Whites Hill Reserve, Boundary Rd, Coorparoo
Aug 24, 27, 31, Sep 3, 7, 10, 14, 17 (Tues & Fri 5.30am - 6.30am)

Anzac Park, Dean Street, Toowong
Aug 24, 26, 31, Sep 2, 7, 9, 14, 16 (Tues & Thurs 5.30am - 6.30am)

Shaw Park, Shaw Road, Kalinga
Aug 24, 27, 31, Sep 3, 7, 10, 14, 17 (Tues & Fri 5.30am - 6.30am)

City Botanic Gardens
Aug 24, 26, 31, Sep 2, 7, 9, 14, 16 (Tues & Thurs 6.00am – 7.00am)