Similar to our previous “weekly exercise”, we will begin positioned on the floor. We are engaging our core (abs), lower body and upper body today. Plank work is a great full body exercise. It takes time to build the muscles to sustain this position for a given time. You’ll be surprised the improvement you’ll make if you commit to 5 days (10 min each day). You will feel the improvement and lasting impact that results.
Feel free to incorporate other weeks exercises into your weekly routine. The purpose of these weekly exercise challenges, is to improve your fitness knowledge and form alignment for decreased injuries and increased results. The more practice the better your results will be!
Week 4 - SIDE PLANK
Proper Form: Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Squeeze your core, (think belly button to spine) this engages your core and straightens your back, continue this engagement for the entire duration of this exercise. While breathing normally, raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds (or as long as possible). Roll onto your other side and repeat. Rest and repeat exercise until your 10 min goal is achieved.
Muscles Impacted: Muscles involved in this position: abdominal muscles, external and internal obliques, glutes (butt), quadriceps (thigh), hamstrings, shoulders and arms.
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