fitnessandfood

You are probably already familiar with the plank, which can be performed either on the forearms or on the hands.  This is one of the best core-strengthening moves and is an integral part of pilates and yoga.  Here are a few variations to work your arms and your abdominals.

Walk the Plank

Begin in plank pose (on hands).  Keep your spine straight by pulling the abdominals to the back and pulling the quad and hamstring muscles in to stabilise.  Start walking the hands forward, keeping the feet still, as far out as you can.  Hold for as long as you can while maintaining form.  Walk hands back in and lower to the knees to release the pose.

Walk the Plank with a Twist

Begin in plank pose, conscious of a straight back and stabilised core, and walk the right hand out one step followed by the left.  Hold for a count and then walk the hands back to the starting point underneath the shoulders.  Raise the right arm toward the ceiling, rotating the body and putting your weight on your left arm.  Return to the plank position and perform the walk again, this time raising the left arm toward the ceiling, rotating the weight onto the right arm.  Perform five times on each side.

Plank with Leg Lift

Begin in plank form, forearms on the ground and elbows in line with your shoulders.  Keeping the pelvis steady and the abdominals contracted, lift the right leg up and hold for ten seconds.  Return to plank, then lift the left leg up and hold for ten seconds.  Begin with 5 repetitions on each side, building up to 10 if you are able.

Trackback URI | Comments RSS