Plank - 1 Arm
Lie down on your front so that the only parts of your body in contact with the floor are your toes and your forearms. Tighten your stomach by drawing your tummy button in and up and hold it in for the entire exercise.
Your elbow must be directly below your shoulder so that your upper arm is vertical and your forearms are out in front of you.
Make sure that your thighs are straight and that your hips are in-line with them or slightly higher. Now you are in this position raise one arm off the floor (not too high) and hold it for as long as you can keep good technique. If your hips start to drop down or you need to keep adjusting then you are losing good technique and you need to stop. Repeat again raising your other arm this time.
If you feel the exercise in your back then raise your hips until the work is felt in your abdominals (if you feel pain in your back or anywhere else then stop immediately by dropping your knees down). If you feel the effort in your legs then lower your hips until you feel it in the stomach (not going lower than in-line with your legs).
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