Elbow plank leg lifts

STRENGTH

Preparation:

  1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
  2. You should maintain a lengthened position (from head to toe) throughout this exercise.

How to Do:

  1. This exercise is very similar to the prone plank with the addition of an elevated leg movement.
  2. Start in a prone position on the ground (facing the floor as shown) with the hands just below the shoulders.
  3. Maintain a lengthened position throughout the body. Push your body off the floor until elbows are flexed to 90º (as shown).
  4. Hold position, elevate one leg (maintaining the same alignment) and perform various leg movements (moving the leg away from the body, extending the leg, moving a leg in a circle, etc - as shown).
  5. Perform desired number of movements and switch sides.
  6. Watch for excessive arch in lower back and / or excessive elevation of the lower back. These are strong signs of instability (weakness) and may suggest that this exercise is too advanced.

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