I hope you are gearing up to do our April Abs challenge. Below I am posting the pictures and instructions for the next set of abs.
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| Elbow Plank |
Starting Position:
1. Elbows on floor or BOSU
2. Legs together and extended out behind you. (wider legs help with stability)
3. Shoulder blades reaching downward to back pockets
4. Sternum lifted upwards towards face
INHALE and EXHALE-Breath slowly and deeply while holding strong position
REPEAT for 30 seconds
Focus of exercise: To improve stability strength and proprioceptive awareness of where your body is in space.
Tips:
1. Avoid rounding shoulders or upper back.
2. Can also be performed on knees
3. Keep body as one straight line
4. Engage abs, adductor muscles (inner thigh), glutes, shoulder stabilizers
5. Keep elbows under shoulders.
6. Keep head and neck level reaching head and feet in opposite directions (get long)
Stop:
1. Avoid hanging down on your joints. Lift up and contract muscles
2. Don't rely on just holding position to do the work. Envision muscles working and contract
3. Don't fall into shoulders or allow them to fall underneath you
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| Plank Knee Twist Starting Position-Picture 1 |
1. Plank position on hands which can be on the floor on on a BOSU
2. Legs together and extended out behind you. (wider legs help with stability)
3. Shoulder blades reaching downward to back pockets
4. Sternum lifted upwards towards face
INHALE-Hold Plank position (See Picture 1)
EXHALE- Shift weight back and simultaneously lift back leg (See Picture 2)
INHALE-Shift back to straight plank position (See Picture 1)
EXHALE-Rotate knee across body twisting lower half of body while keeping upper body as square as possible (See Picture 3)
REPEAT 30 seconds-You can alternate legs for the time or challenge yourself and do 30 seconds on each side.
Focus of exercise: To utilize core in both a stability and rotational manner while also utilizing shoulder stability and glute strength.
Tips:
1. Keep shoulder blades pulling down to your back pockets the entire time
2. Keep shoulders as square as possible
3. Use your core to maintain straight plank position
4. Sternum lifts up towards face
5. Use glutes to lift leg up ceiling to form a straight line
6. Keep head and neck level
Stop:
1. Avoid collapsing into low back as you drop into plank
2. Avoid dropping your hips as you rotate
3. Avoid dropping head
4. Avoid letting shoulder slide up to your ears
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| Plank Knee Twist shift back with leg lift lift-Picture 2 |
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| Plank knee twist-Picture 3 |
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| Side Elbow Plank |
1. Elbow is directly under shoulder
2. Feet can be in several different positions depending on fitness level (Knees bent, top leg straight, legs staggered, both legs straight, top leg lifted)
3. Body is a straight line as if it was pressed against a wall
4. Shoulders down away from ears
INHALE-EXHALE-Breath slowly and deeply while holding strong position
REPEAT 30 seconds for each side-You may further challenge your self by adding a lift with your obliques
Focus of exercise: To improve stability strength and proprioceptive awareness of where your body is in space.
Tips:
1. Keep shoulder blades pulling down to your back pockets the entire time
2. Keep shoulders as square as possible
3. Use your core to maintain straight plank position
4. Sternum lifts up towards face
5. Keep distance between ribs and hip equal on both side
6. Keep your head and neck as part of your straight line
Stop:
1. Avoid lifting hips
2. Avoid hanging on shoulder joint
3. Avoid rounding or overextending back. Maintain that straight line
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