Bend forward at the waist and place hands on the floor. Walk out hands out to a plank position, shoulders directly over wrists, and forming a straight line from shoulders to heels.
Keeping your hips in line with shoulders, draw right knee in toward chest. Pause, then step it back to plank. Repeat on the left side. Then walk hands back toward feet and roll up to stand.
Repeat from the top. Go for 30 to 60 seconds or reps. Start in a straight arm plank, shoulders directly over wrists and forming a straight line from shoulders to heels. Keeping shoulders steady, twist lower body to the left, bringing right hip toward floor. Return to center. Then twist lower body to the right, bringing left hip toward floor. Next, pull left knee in toward right elbow. Finally, bring right knee in toward left elbow. Continue alternatining hip twists and diagonal knee pulls. Go for 30 to 60 seconds or reps total.
Add a resistance band to your plank and you can really turn up the burn on your shoulders, targeting the stability of your upper half right along with your core. Place a mini looped band around forearms, just above wrists.
Get into a straight arm plank, with shoulders directly over wrists, forming a straight line from shoulders to heels. Step left hand out to the left as far as you can. Pause, then bring it back to shoulder-width. Then, step right hand out to the right as far as you can. Continue alternating. Go for 30 to 60 seconds or reps per side. Start in a straight-arm plank , shoulders directly over wrists, feet hip-width apart or slightly wider.
Form a straight line from shoulders to heels. Lift right leg up and hold for a few seconds. Then place it back down. Repeat with left leg. Continue alternating for 30 to 60 seconds or reps per side.
Start in a straight arm plank position, shoulders directly over wrists and feet hip-width apart or slightly wider. With abs engaged, squeeze upper back muscles while drawing left elbow back and up. Keep arm close to body and bring palm to rib cage. Slowly straighten arm back down to floor. Repeat with right arm. Want to test your core strength even more?
Simultaneously lift the opposite leg. A push-up is ultimately a moving plank. In this variation, you strengthen your chest to add a new spin to your plank. Get in push-up position or straight arm plank, with shoulders right over wrists and feet hip-width apart. Bend elbows and lower chest to ground, maintaining that straight line. Press back up. Then, pivot on feet and rotate to the right, lifting right arm to ceiling to form side plank on left side.
Place hand back down in plank. Repeat push-up. Then do side plank on right side. Repeat push-up, and continue alternating side planks. Start in a side plank on right side, shoulders and hips stacked, and feet staggered with right foot in front of left. You should form a straight diagonal line from shoulders to heels.
Lift left arm straight up toward ceiling. Lifting through heel, raise right leg as high as you can, then return to floor. First, on an exercise mat or yoga mat, position your elbows directly under your shoulders and rest your forearms on the ground.
Many people keep their hands in fists, but some flatten them out on the ground—either way is fine. This will stop you from cranking your neck up. Focus on squeezing your shoulder blades back and together you want them to adduct, or come together toward the midline of your body, rather than abduct, or pull away.
This will prevent your shoulders or upper back from rounding—one of the top plank mistakes Dorworth sees with clients. If you tend to do this, you may feel the plank more in your shoulders than spread evenly throughout your body. You also want to make sure your hips stay level.
And, finally, breathe. One reason a plank is such a versatile exercise is because there are a number of plank progressions and regressions that can make it harder or easier. Another option is to do a high plank, but to elevate your hands on a sturdy box or step—the higher your hands, the easier the move will be. Some people choose to do planks on their forearms before pushing up to their hands.
Your shoulders should also be in line with your hands and not in front of them. When that happens, your first inclination is to arch your back, which puts undue pressure on your spine.
By broadening your shoulders, you will take weight off of your upper body and engage those core muscles that need to be working. Gravity, ladies and gentlemen! Not the goal here.
How to fix it: Cook says to keep your hips raised by tucking your butt in a little and squeezing your glutes.
0コメント