CORE
Back in the day – every time I did a plank – I would hold it for 5 minutes. I was always shocked at the lack of core benefit I felt. Once I learned how to FLEX LIKE A MOTHER, a 20 SECOND plank sets my core on FIRE! A ‘plank’ without a STRONG PELVIC TILT and maximum GLUTE FLEX throughout the ENTIRE HOLD is basically a shoulder move and dangerous to the spine without PERFECT alignment. Challenge yourself and learn that ‘time’ has ZERO to do with maximizing a plank.
1. Proper body alignment is essential. Front facing plank – keep a PELVIC TILT throughout and FLEX your GLUTES as hard as you can. Back flat – shoulders directly over elbows.
2. If you keep your STRONG PELVIC TILT + FLEX your GLUTES hard enough – you should be completely exhausted in 20-30 seconds as your heart will be racing.
3. Side plank – hips high, shoulder directly over elbow – keep perfect alignment with even higher hips!
1. Keep shoulders directly over wrists.
2. Take the momentum completely out of the rep – move with intention – slow + in control. FLEX FLEX FLEX.
2. FLEX, SQUEEZE + BREATHE.
1. Healthy backs only. Modify by resting elbows.
2. Zero momentum – abs control the crunch + squeeze.
3. FLEX, SQUEEZE + BREATHE.
