While holding onto your weekly planking routine(the one from previous stability challenges) add in a little side planking. It does the body good:) Try to do your planking two times each week!
Hold each for 30 sec unless otherwise specified. Make sure to do both sides.
a) Side Plank from knees: Stack knees, rest onto your forearm, fill belly with air/brace, lift hips off of ground and then send hips forward. Keep your hips stacked during the entire exercise. You should be able to place a ruler down the front of your body a.k.a perfect alignment.
For b-d: Stack feet, rest onto your forearm, fill belly with air/brace, lift hips off of ground and then send hips forward. Keep your hips stacked during the entire exercise. You should be able to place a ruler down the front of your body a.k.a perfect alignment.
b) Side Plank from feet:
c) Side Plank from feet with leg raise: General directions, then raise top leg to ceiling and hold.
d) Side Plank with a twist: General directions, then add in the twist. Send top arm under your side body(obliques closest to your mat) and then send that same arm back into the air. Do ten reps on each side.
Brace= Act like you are being punched and contract your lower abdominal muscle outward. Breathe through that brace= fill belly with air and then release air while holding your brace through the duration of the exercise. Keep your free hand around your side so you can feel yourself filling and bracing thoroughly.
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