Spring VIDA Fitness Boot Camp continues at VIDA Verizon.
Great Job Guys!!!
Here’s your homework: Plank exercise is one of the top ten abdominal exercises.
This exercise is a great way to flatten your stomach, strengthen your core and improve the endurance of your back and stomach muscles. By strengthening your core, you will strengthen your hips and pelvic floor. Having a strong core, stomach and back muscles will lead to improved posture and may help prevent injuries. The only equipment that you need for the plank exercise is your own body and enough floor space to lie down on. To do the plank exercise correctly, complete the following steps:
Lie Flat on the Floor
Rest your body on your forearms with your palms flat on the floor. Double check that your shoulders are aligned directly over your elbows. Make sure that your legs are straight behind you with your ankles, knees and thighs touching.
Perform A Push Up
In a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes. You should have a straight line from your feet to your head. For comfort, you can rotate your elbows to a 45 degree angle and clasp your palms together in the center. Make sure that your back is flat and your head, neck and spine are in a straight line.
Tighten Your Abs Muscles
Keep your abdominal muscles engaged and do not let your stomach drop or allow for your hips to rise up. To avoid letting your hips or buttock rise up, tilt your pelvis towards the floor. Remember to breath. Take slow inhales and exhale steadily.
To begin, hold this position for 30 seconds. As time goes on while you are in the plank position, you may notice your stomach beginning to drop or your hips rising. To avoid this, remain aware of your position and keep your abs engaged, working to keep your body in a straight line. Repeat 3-5 times.
Let me know how many sets (3-5 times) you do.
See you on Saturday 8AM. 🙂