Want a stronger core, flatter stomach and better balance? Well...do you side plank??? There is a reason that this exercise is a favorite of Jilliam Michaels, Harley Pasternak and SO many reputable trainers… It works more of the muscle groups & problem areas that plague most women than almost anything else you can do! In our sequence today weve added some inner & outer thigh goodies too...just for fun ;) FORM VITALS: During the video there are several times that you transition from a forearm plank into your side plank. Make sure you take the time to set up a solid side plank otherwise the exercise that follow will offer little to no benefit, and could potentially cause injury. You never want to perform an advanced version of any move if you havent taken the time to set up the basic move properly!!! To set up a quality side plank be sure that your shoulders are stacked one over the other as well as your hips your knees and your ankles - connect the dots to be sure theyre all lined up nice & straight. If at any point your side plank begins to feel easy, it is likely that your top shoulder has rolled forward or that your hips are piked out behind you, or hanging low. Again - lined up, stacked up and nice & high is where we want to be! If side plank tends to aggravate your shoulder, be sure that your elbow (or if you are in high plank your wrist) is lined up directly underneath your shoulder not out to the side or out in front. Think of your arm as a leg underneath a table… If it drifts out to the side then the tabletop is unstable - bring it back directly underneath you so that you have a solid base for your body weight. MODIFICATIONS: if youre just starting out with side plank, be sure to keep the lower leg bent at the knee with the foot extending out behind you. Your shoulders hips and knees are still stacked, not leaning forward or leaning back but the bent leg on the bottom will give you support as you build the muscles to hold yourself up. Likewise, you might choose to REST during the center plank or some portion thereof to better focus your energy on the primary work of side plank. Dont give up if you cant perform all of the movements right away - thats why we call it strength TRAINING! In time youll get there - remember as with all my workouts the only rule is you can drop DOWN, you just cant drop OUT! Lastly, I only demonstrate one side in the video… Otherwise you guys wouldve been looking at my back and my butt! complete all exercises on one side, then start the video over and do it on the other one. TRACK: Flo Rida - How it feels. < 3 mins each side. You can do it!!! Leave me a comment when you have done it so I know how it was for you, and then share it on your own page so we can spread the LOVE!!! Happy ab day yall!!!
Posted on: Thu, 21 Aug 2014 15:14:25 +0000
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