Advanced Plank



  • Kneel with hands on floor, hips just past your knees, shoulders over hands. Tuck your toes underneath so that your feet are flexed.

  • Engage your abdominals and lower to your forearms. Hinge forward until your knees lift off the floor and straighten. Pull your knees underneath you to release out of it or hinge back and sit on your heels.

  • A mat is optional.

  • Abdominals 

  • Arms  Chest 

  • Rectus abdominis, Transverse abdominis

  • TIP: Most importantly, pull your abs towards your spine and hold them there throughout the exercise.


Variations for Advanced Plank

  • Plank

    This can be done with straight legs, bent legs, one elbow with your body stacked on its' side and perpendicular to the ground, or on one hand with a straight elbow with your body stacked on its' side and perpendicular to the ground.

 

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