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Level 2 plank for people learning the plank and not strong enough in the core/abdominals or glutes to hold a neutral spine under load on their feet. Also good for people with some back pain that get pain with full planks.
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Lean on your forearms and knees on the ground. Push your upper body slightly away from the ground to flatten the upper back between your shoulder blades - but don't round your spine. Tilt the pelvis so your lumbar spine is in neutral. Stiffen and activate the core, then 'anti-shrug' your shoulders to switch on your lats, as well as clench your buttocks to activate your glutes. Hold this position and keep breathing, for 10sec up to 60sec.
Special Notes |
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