Objectives
- Progression from Front Plank 1.
- Helps strengthen the deep core and shoulder stabilizer muscles.
- Promotes healthy functional movement patterns through core stabilization.
- Strengthens and protects back from injury.
Targeted Muscles
- Deep Core Abdominal Musculature
- Shoulder and Chest Musculature
|
|
How to Perform
| 1 | Begin by facing the floor with your elbows under your shoulders and your lower body resting on the floor. |
| 2 | Engage the core by drawing the belly in towards your spine gently. |
| 3 | Begin to lift your hips, then knees up as you come to rest on your toes. |
| 4 | Ensure a neutral spine and hold. |
| 5 | Slowly lower your hips and come back to the start position. |
Common Challenges
- It’s common to hold your breath in this exercise. Ensure you are breathing through out the exercise.
- Many over recruit the outer layer abdominal muscles and flex the upper spine. It’s also possible for the hips to drop. Ensure you maintain a neutral spine with shoulders away from the ears (as in the picture above).
| Load | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Elbows to feet | 2 | 1 | Hold 10-30 secs | 45 sec to 1 min depending on exercise response |