Fitness Challenge: 1 Minute Side Plank With Pivot
Each month we're going to bring you a new fitness challenge to try for the month to lead to getting healthier.
1-MINUTE SIDE PLANK WITH PIVOT
MOVEMENTS A. SIDE PLANK (image above) 1. Start with your body parallel to the floor, propped up on right elbow. 2. Make sure elbow rests directly below right shoulder. 3. Create a long, straight line with your body - from head to heels - and lift your hips from the floor. 4. Legs stay connected and drawn/squeezed together. 5. Place your left arm straight above you. 6. Balance on your right elbow and side of right foot. 7. Hold position for 15 seconds. DO NOT COME DOWN.
B. PRONE PLANK (image above) 1. Take your left extended arm and wrap it underneath you and place on the floor. 2. Extend both arms (from elbows to hands) in front of you. 3. Body stays tight:
a. Shoulders retracted and depressed (keep them back and down).
b. Draw your abdominals in.
c. Engage glutes. (squeeze your bottom).
d. Maintain flexion through feet.
4. Hold for 15 seconds. DO NOT COME DOWN. C. SIDE PLANK 1. Pivot your weight onto your left elbow. 2. Set your body position exactly as listed in “set up” but now on LEFT side, right arm reaching up. 3. Hold for 15 seconds. DO NOT COME DOWN. D. ENDING PRONE PLANK 1. Take your right extended arm and wrap it underneath you and place on the floor. 2. Extend both arms (from elbows to hands) in front of you. 3. Body stays tight. 4. Hold for 15 seconds. Then COME DOWN! MODIFICATIONS A. Perform full exercise on knees instead of feet, thus, decreasing the length of your body. B. Decrease the time you hold each position. CHALLENGES A. Once on each side, lift upper leg into a hovered position for the 15- second duration. Keep both feet flexed. B. Once in the PRONE PLANK position alternate extending your arms in front of you while maintaining plank. GOALS & REMINDERS A. Increase strength of core(abdominals), deltoids (shoulders), adductors (inner thighs), and glutes (bottom). B. Improve balance. C. Increase stamina. D. REMEMBER to breathe throughout the full exercise. DO NOT HOLD YOUR BREATH.