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Basic Plank Series

The Plank is a static exercise for strengthening the abdominals, back and shoulders.  This isometric  exercise is important for stabilizing the trunk  and creates a bracing effect, which works all the abdominal muscles.  When doing any variation of the plank, make sure to remember to breath while contracting your abdominals.   This video demonstrates 3 different types of planks – from easiest to most difficult…

Beginner Plank

Lie on your stomach and raise yourself up so you’re resting on your forearms and knees.  Hold this position for 15 – 30 seconds.  Lower and repeat for 2-3 reps.

•    Keep your elbows under your shoulders
•    Keep your neck and back flat, in a straight line from head to knees
•    Hold your abs tight by drawing your belly button in
•    Remember to breath throughout the exercise

Intermediate Plank

Raise yourself up so you’re resting on your forearms and toes.
Hold this position for 30 – 60 seconds.  Lower and repeat for 3-4 reps.

•    Keep your elbows under your shoulders
•    Keep your neck and back flat, in a straight line from head to your toes
•    Hold your abs tight by drawing your belly button in
•    Remember to breath throughout the exercise

Advanced Plank

Brace your elbows on the center of a stability ball with your body extended and toes on the ground.  Hold this position for 30 – 60 seconds.  Lower and repeat for 3-4 reps.

•    Keep your elbows under your shoulders
•    Do not let the ball move under you
•    Keep your neck and back flat, in a straight line from head to your toes
•    Hold your abs tight by drawing your belly button in
•    Remember to breath throughout the exercise

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