OK All this is week 1, are you ready to get this thing started? For our first exercise I choose the Front Plank. This exercise is not overly intense but guaranteed to increase your core (ABS & back) strength. Everyone loves the idea of having a six pack - Right (well we better not get ahead of ourselves haha)? Maybe I should say we all want stronger ABS right?
Are you ready? Here we go.
Read through the directions below and remember the length and number of times you perform the exercise is decided by you. If while performing the exercise you begin to lose your form rest a bit and try again. You get about 5 commercial breaks (2 minutes each) to work on improving your hold time.
The photos and step by step instructions is provided by www.acefitness.org you can check out the site satisfy any or all of your exercise needs.
Step 1
Starting Position:
- Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders
- palms down and fingers facing forward.
- Engage your abdominal/core muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso.
- Contract your thigh muscles to straighten your legs strongly and flex your ankles, (tucking your toes towards your shins).
Step 2
Upward Phase:- Slowly lift your torso and thighs off the floor or mat.
- Keep your torso and legs rigid.
- Do not allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the knees.
- Keep the shoulders away from the ears (no shrugging).
- The shoulders should be directly over your elbows with your palms facing down through the entire exercise.
- Continue to breathe, keeping the abdominal strong while holding this position.
- Try holding this position for 5 seconds or more.
Step 3
Downward Phase:
- Keep the torso and legs stiff as you slowly and gently lower your body back towards the mat or floor (try not to flop).
- If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
Enjoy the fun
Mrs Nez
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