Can you do.. the Plank?
No excuses - you can do the plank anytime, anywhere! No equipment needed. Flattens your stomach and improves posture and strengthens your core, thereby preventing running injuries. Time needed - 60 seconds.
How to do it
Elbows - make sure they are directly under your shoulders.
Shoulders - pull your shoulder blades back and down. Chest should be out and up.
Stomach - if you feel your stomach start to give way, or you feel pinching in your back, place your knees on the floor and reset your body.
Glutes (bottom) - squeeze to tone them.
Hips - your body should be in a straight line from head to heels. Keep an eye on your hips, stomach and shoulders.
How to do it
- Starting at the top of a push-up position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms - your body should form a straight line, as below.
- Brace your abs (imagine someone is about to punch you in your stomach), squeeze your bum and hold.
Elbows - make sure they are directly under your shoulders.
Shoulders - pull your shoulder blades back and down. Chest should be out and up.
Stomach - if you feel your stomach start to give way, or you feel pinching in your back, place your knees on the floor and reset your body.
Glutes (bottom) - squeeze to tone them.
Hips - your body should be in a straight line from head to heels. Keep an eye on your hips, stomach and shoulders.
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