One of the best core exercises you can do is the plank (click for video demo). Take a few
minutes to read this and see if you are planking properly!
Primary Muscles Worked: abdominals (rectus and transverse abdominals), back (erector
spinae).
Secondary Muscles Worked: Shoulders, Glutes, Quads, Calves
Starting Position:
Lie
face down resting on the forearms, palms flat on the floor.
Resting on the elbows, push off the floor and raise up onto toes.
Relax your shoulders, keep your back flat and in a straight line from head to
heels.
Pull your abdominals in toward the spine (should look like a tabletop) to prevent your rear
end from sticking up in the air or sagging in the middle (you know you are sagging too much
if your low back starts hurting.
Hold
for 20 to 60 seconds, lower and repeat 2-3 times. Work your way up to minutes
at time or see advanced options below!
Modification
– set knees on the ground to make easier
Progression – lift an arm or leg off the
ground to make it harder or try one of these advanced
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