Stabilize Your Core!

PLANKS

Plank

CUES: Belly button to spine, flat back, contract glutes.  This can also be done on the hands with straight arms (this is more difficult).  The straight arm position can be uncomfortable for those with wrist issues.

Three Point Plank

CUES: Same as above, rotating between three points of contact.  Suggestion – start with holding each position for 15 seconds, left hand, right hand, left foot, right foot.

Plank to T

CUES: Maintain belly button to spine, flat back and glute contraction as you rotate.

Thread the Needle – Upper Body

CUES: Maintain belly button to spine, flat back and glute contraction.  Twist to side plank with hand up, and then rotate, threading hand under torso.  Do reps on one side, then repeat on the other side.

 

Thread the Needle – Lower Body

CUES: Maintain same body position as above, now rotate, trying to touch left knee to right elbow.  Repeat on other side.

 

Plank to Push

CUES: Maintain plank body position, starting on hands.  Lower onto right forearm, then left forearm. Push back up with right hand, then with left hand.  Perform all reps, then switch sides. Lowering onto left forearm, then right forearm.  Push back up with left hand, then with right hand.

 

Side Plank

CUES: Lie on right side, stack hips, knees and feet.  Belly button to spine.  Raise up on right forearm and lift hips off floor.  Hold.  Repeat on left side.

Side Plank with Raise

CUES: Same as above, but instead of holding lift, raise and lower hips, always keeping hips off floor.

Side Plank with Leg Lift

CUES: Same as above, but hold side plank while lifting your top leg up and down.  Repeat on the other side.

Side Plank with Rotation

CUES: This is just like thread the needle upper body, just stay with the side plank.  Keep back flat, glutes engaged and belly button to spine.

Reverse Plank

CUES: All of the same plank cues apply.  Hold position.

Crab Dip

CUES: Belly button to spine, flat back, glutes contracted.  Lift body off floor, lower body towards floor with upper body while flexing elbows.

Crab Walk

CUES: Same as above, except walk forward and backward on hands and feet.

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