EXERCISE OF THE MONTH: Planks

Posted by: Ken Kaus on Thursday, October 18, 2012 at 12:00:00 am

 


Muscle groups: Core, Chest, Anterior Deltoids, Triceps
Benefits: Increased core stability and strength.

Beginner: Modified Plank

Modified Plank

HOW TO DO IT:

  1. Kneel down on all fours, with your hands aligned beneath your shoulders and your knees directly beneath your hips
  2. Lower onto elbows. Walk hands forward until your hips and spine are straight.
  3. Hold position for 30-60 seconds, maintaining neck and spine alignment and keeping abdominals activated to avoid hip rotation

 

Plank

Intermediate: Plank on Toes

HOW TO DO IT:

  1. In a prone position, flex the elbow and place your feet shoulder width apart. Engage your abs, glutes and hamstrings as you extend.
  2. Maintain neck and spine alignment, keeping abdominals activated to avoid hip rotation.

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