How to Do Plank + Mistakes & Variations

starts in a tabletop position vacuum your wrists directly under the shoulders and the knees underneath the hips create a solid foundation for the upper body by spreading your fingers wide and keeping the palm spot one foot at a time extend the legs long stepping back into your plank the body should be long and flat just like a board or a plank of wood to create length it is fine imagine your tailbone is reaching towards your heels and the heels are lengthening toward a wall behind you create that stain lengthening energy by reaching your crown of the head forward so making sure to keep your gaze down between your hands wings are designed to fire up the core keep your abs engaged by drawing your navel into the spine activating the lower transverse abdominals don't forget to breathe if your hips are sagging towards the floor it's a sign that you're not properly engaging your core make sure to lift and lengthen the lower back keeping the ABS active also keep the legs active by squeezing your inner thighs end this will prevent the lower back from collapsing inward if your butt is lifted into the air you're also not properly engaging your core first realign your shoulders to be directly over the wrists as they've most likely shifted back activate the muscles in your upper back by internally rotating your triceps and towards the ears this will create support for your shoulders then continue to draw the lower belly up and end to keep the core engaged lower impact if you have tenderest modify by slightly turning the risk powers you can also use a yoga block underneath each hand focus on ass to make this movies are more challenging for your core and to take some of the work out of your shoulders bring your planks down to the forearms your elbow should stack directly beneath the shoulders and your forearms should remain parallel advanced start by lifting each foot alternating sides progress by lifting your foot and holding it off the ground and finally live the opposite hand out to shoulder height .

Video Description:

Learn how to master one of the best exercises for strengthening your core -- and toning your entire bod.
______________________________________
-PALEOHACKS -
➤SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=Paleohacks
➤WEBSITE: http://blog.paleohacks.com/
➤INSTAGRAM: https://www.instagram.com/paleohacks/
➤PINTEREST: https://www.pinterest.com/paleohacks/
➤TWITTER: https://twitter.com/PaleoHacks
➤FACEBOOK: https://www.facebook.com/PaleoHacks

August 13, 2020 Tags : ab exercises , ab workout , core exercises , fitness , Paleo , Paleo Diet , PaleoHacks , perfect form , perfect form plank , plank , Video , Workout

Subscribe by Email

Follow Updates Articles from This Blog via Email