WE TAKE YOUR MUSCLES TO A HEALTHY PLACE
We are moving on to Part 2! By now, you should know WHAT & WHERE your core muscles are. To move on to Part 2, make sure you know the 3 points on the checklist below.
What is a Plank?
According to health.com: "The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings. Win!"
3 things you should know before starting Part 2
- What are core muscles
- How to do a shoulder plank
- Completed at least 2 or 3 planks (lasting at least 30 seconds each)
If you don't know at least one of these things, please have a quick browse to Part 1 here
WE WILL SHOW YOU THINGS THAT WILL INFORM YOU
As I've mentioned over a hundred times to all my clients, stretches and massage are amazing to 'jump-start' and release deep tension in your body.
The longevity of your happy healthy back requires both releasing (via stretch and massage) AND strengthening (via strengthening exercises) of muscles.
The question of which muscles need strengthening will vary from person to person (depending on the issues), but it inevitably ALWAYS include a good and stable collection of core muscles.
So without further ado, here's to a healthy back... your SECOND set of Core Muscle Strengthening exercises awaits.
There are 2 strengthening exercises this week:
1) 1 min: Shoulder Planks with leg raises (this replaces your regular shoulder planks from Part 1).
2) 1 min: Side Planks with leg lifts.
Let's do this EVERYDAY for 2 minutes, BY THE TIME WE FINISH IN PART 4, YOU'LL BE AN EXPERT IN BASIC CORE PLANKING!
Medical disclaimer: always consult with your medical doctor if unsure or if you're experiencing pain.
Shoulder / Super Plank with Leg Raise
Exercise 1: 1 min. Time to replace your regular plank with this. Do this for 1 minute a day (See also video "Never Do Planks Like This | 10 most common mistakes")
Adapted and modified from American Council on Exercise (ACE) and Men's Health
https://www.menshealth.com/fitness/a20694666/plank-leg-lift/
Setting up your plank
Step 1
Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). Contract your core and abdominal muscles to stiffen your torso.
Step 2
Upward Phase: Slowly lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Avoid any arching (sagging) in your low back, hiking (upwards) in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breath while holding this position for a specified time (5+ seconds).
Adding leg lifts
Step 3
Leg lifting: Now raise your right leg and hold that position for 1 second. Lower your right leg and raise your left leg. Continue alternating back and forth for the prescribed time (30 - 60 seconds) or reps
Step 4
Downward Phase: While maintaining a stiff torso and extended knees, gently lower your body back towards the mat or floor before relaxing.
YOUTUBE: Shoulder / Super Plank with Leg Raises
YOUTUBE: NEVER DO PLANKS LIKE THIS | 10 Most Common Mistakes
Side Plank with leg lifts
Exercise 2: 1 minute
Modified and adapted from RedefiningStrength.com
https://redefiningstrength.com/side-plank-leg-raises/
Step 1
Setting up phase: From your forearm, set up on your side and prop yourself up on your forearm with your elbow right below your shoulder. Your legs should be out straight. You can either stack your feet or place your top foot on the ground in front of your bottom foot. Beginners may need to place their bottom knee down on the ground.
Step 2
Upward phase: Driving through your forearm and the sides of your feet, lift your bottom hip up off the ground as high as possible while keeping your body in a nice straight line. Squeeze your belly button in toward your spine and keep your glutes tight. Do not let your chest rotate forward toward the ground or your top hand touch the ground.
Step 3
Leg lifting: Holding this Side Plank position, lift and lower your top leg up and down. Do not let your hips drop toward the ground as you lift the leg. Keep your legs straight and that perfect Plank position as you lift and lower that top leg. If this lift is too much, try it from your knee.
Step 4
Downward Phase: While maintaining a stiff torso and extended knees, gently lower your body back towards the mat or floor before relaxing.
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