The “core”, is comprised of a group of 4 abdominal muscles, as well as the gluteals and hip muscles that are responsible for protecting your spine, and preventing injury throughout the body. Plank exercises are a potent way of strengthening these muscles. This is the first of a series of plank exercises so stay tuned for those, and look forward to them becoming more challenging!
With your feet together, press up into a plank with your back straight, and hips level. Allow a small bend in your elbows (Mine look locked out here, but they are actually slightly bent). Hold 30 seconds. Repeat 3 times.
*if you have sore wrists, you may drop down to your elbows during plank exercises, or place rolled up winter socks in your palms during this exercises, which will provide better alignment and decreased strain on the wrists.
Leg pull front:
Begin in standard plank position, then lift one leg approximately 12 inches off the floor with a straight knee. Lower it back down with control, then lift again. Repeat 10 times, then switch to the other leg. When finished lower your body back down onto the mat with control.
Begin in standard plank, then lift one leg. Bring that leg towards your chest with a bent knee as seen in the second picture, then return it back out straight. Without lowering it down, bring it forward again, this time to your elbow on the same side, then return it back out. Again without lowering, bring it forward and tap the knee to the opposite side elbow, then extend it back out. Switch and Repeat on the other leg. Repeat this process 5x on both sides.
Position yourself with fingers facing perpendicular to your body, and top arm on hip or held up towards the ceiling. Hold 30 seconds, then switch to the other side. Repeat this 5x.