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REUSE:Plank on Elbows - Iso abs (side, abduction, extended legs)
Exercise Benefits:
• Perform this exercise at home or in the gym.
• This exercise will challenge your core, and build stability and strength. In addition, it will build up stability in the shoulder joint.
• Strength and stability in the core and shoulders are important for good performance in most sports.
How to Do the Exercise:
• Lie on your right side, and make sure that your shoulder, hip, and knees form a straight line. Place your forearm on the ground with your elbow bent at 90 degrees, and “stack” your shoulder directly over your elbow.
• With your knees in line with your shoulders and hips, fold your lower legs behind you at about 90 degrees.
• Tighten your abdominals to support your spine then lift your bodyweight onto your forearm and the side of your right knee. In this position, your shoulder, hips, and knees will form one straight line. You should not be sagging at the waist. Your spine should be straight, and at no point should your back be arched or rounded.
• Hold the position for the specified length of time then slowly lower your body back to the start position. Keep the movement controlled, and your abdominals taut. Avoid slumping towards the ground. Repeat for the specified number of repetitions before switching sides.
Progression:
• Step 1: Once you’re able to perform this exercise balanced on your forearm and knees, you can increase the intensity by straightening the knees so that your feet, knees, hips, and shoulders are in line. Instead of your knees, elevate your body using only your forearm and the side of your right foot. This lengthens the lever, and increases the amount of resistance.
Prone Iso Abs Elbow Plank, Get My Free Fitness App
Prone Iso Abs Elbow Plank Arm Raises, Get My Free Fitness App
REUSE:Plank on Elbows - Iso abs (side, dumbbell)
Swiss Ball Elbow Plank to Alternating Overhead Press, Get My Free Fitness App
Swiss Ball Elbow Plank to Overhead Press, Get My Free Fitness App
Stability Ball Raised Leg Elbow Plank, Get My Free Fitness App
Elbow Plank With Hip Extension, Abduction and Prone Iso Abs
Elbow Plank With Alternating Hip Extension, Abduction and Prone Iso Abs
Stability Ball Alternating Elbow Plank Leg Lifts
Elbow Plank With Abduction and Prone Iso Abs
Stability Ball Elbow Plank Leg Raises
Elbow Plank Leg Lifts
Knee to Elbow Plank
Modified Side Plank From Knees Iso Abs, Get My Free Fitness app
Side Plank Raises on Feet, Iso Abs, Get My Free Fitness App
Side Plank Hip Lifts, Get My Free Fitness App
Side Plank Oblique Crunch, Side Iso Abs, Get My Free Fitness App
Side Plank Leg Lift, Iso Abs
Side Plank Leg Lift on Foot and Hand, Iso Abs
Side Plank Hip Lifts Iso Abs
Side Plank Hold on Toes (Iso Abs) With Hip Abduction
Running Plank Side to Side
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