Plank!

The plank is an exercise which can be used to improve endurance and strength in the back and abdominals, while promoting stability in the shoulders and elbows. While the Reverse Plank can work to open up the front line of the body, the traditional plank helps us focus on strength in key core muscles that work to keep us upright and out of a slouched posture.

1. Start on your hands and knees with your hands under your shoulders and knees under your hips.

2. Extend one leg out behind you and rest on the toes, maintaining your back in a flat position; Extend opposite leg until your body is in the start position pictured above.

3. Maintain a flat pelvis and shoulders in this position, being certain that your bum is not sticking up in the air.

4. Inhale as you extend your right leg up towards the ceiling, press your toes and hands into the floor and reach your head out towards the wall in front of you. Exhale at the top, inhale and bring the leg back towards the ground.

5. Alternate with your left leg. Repeat for 10-12 repetitions on each leg.

*inhalation coordinated with the movement in this exercise allows for the expansion of the front line of the body, expansion of the ribs and lungs and coordinated stabilizing structures*

Easy please??

- Start on your hands and knees.

- Start on your elbows rather than hands.

Bring it on!

- Bring your body into a full plank position; your body should draw a straight line between your head and heels as pictured above.

- Make it dynamic: transition from your hands to your elbows and back up.