Elbow plank leg lifts
- Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
- You should maintain a lengthened position (from head to toe) throughout this exercise.
How to Do:
- This exercise is very similar to the prone plank with the addition of an elevated leg movement.
- Start in a prone position on the ground (facing the floor as shown) with the hands just below the shoulders.
- Maintain a lengthened position throughout the body. Push your body off the floor until elbows are flexed to 90º (as shown).
- 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).
- Perform desired number of movements and switch sides.
- 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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